Garlic Mashed Cannellini Beans

We enjoy pureed black beans (our easy version of refried beans) whenever we have anything in the Mexican category, but I had never thought of mashing other types of beans. I was inspired by Elly to make mashed cannellini beans instead of mashed potatoes to go with the chicken croquettes. They were very easy to make and we loved them! I did make one change, though, as we like thyme better than rosemary, so I altered that one ingredient to suit us.



Garlic Mashed Cannellini Beans
Source: Slightly adapted from Elly Says Opa!

• 2 tsp. olive oil
• 3 cloves garlic
• 1 can cannellini beans, drained and rinsed
• 2 tsp. fresh chopped thyme or 1/2 tsp. dried
• 3/4 cup chicken or vegetable broth
• 2 tsp. lemon juice

Heat a skillet over medium heat and then add the oil until shimmering. Saute the garlic in the oil until fragrant and lightly browned, and then stir in the cannelini beans and thyme.

Add broth to the skillet and salt and pepper to taste. Bring to a boil and then reduce to a simmer for about 10-15 minutes.

Stir in the lemon juice off the heat and mash the beans with a potato masher.

Turkey-Jack Burgers with Mango Salsa

This recipe combines a super simple turkey burger with a flavorful mango salsa. The magazine didn't give a recipe for mango salsa, but I knew where I could find a great one, so I wasn't deterred. As I noted in the recipe, I prefer to stuff the burgers with cheese rather than cook it on top of the burger. Whatever you like best will work!


Turkey-Jack Burgers with Mango Salsa
Source: Reworded from Clean Eating Magazine, July/August 2010
Serves: 4

1 lb extra lean ground turkey breast
1 1/2 teaspoons chile powder
1/4 teaspoon sea salt
2 ounces reduced fat pepper jack cheese or Monterey jack cheese, sliced
4 Romaine lettuce leaves, stems removed
2/3 cup fresh mango salsa (recipe follows)
4 sprouted grain (or whole wheat) hamburger buns

Mist large skillet with cooking spray and preheat to medium (or prepare grill at medium heat).  In a large bowl, combine turkey, chile powder, and salt.  Shape mixture into 4 equal patties, each 1/2 inch thick*.  Add patties to grill or skillet and cook until undersides are deep golden brown, 4 to 5  minutes.  Flip and place 1/2 ounce of cheese on each burger.  Continue cooking until undersides are browned and patties are firm to the touch, 4 to 5 more minutes. 

To serve, sandwich one lettuce leaf, one burger, and 2 1/2 tablespoons of salsa between each bun. 

*Alternatively, divide ground turkey mixture into 4 equal portions.  Working with one portion, shape half into a round patty.  Top with 1/2 ounce of cheese, then with other half of portion.  Seal around the edges of the patty to hold in the cheese.  Repeat with remaining 3 portions of turkey mixture.  Cook as directed above, omitting cheese on top of burger.

Mango Salsa
Source: Good Things Catered
Yield: 3-4 cups

• 2 large ripened mangoes, peeled and flesh cut into 1/2 inch dice
• 1 small jalapeno, seeded and diced extra fine
• 1/2 medium red onion, diced fine
• 1/2 large red pepper, seeded and diced small
• juice of 1 lime
• a teeny pinch of salt
  

In large bowl combine all ingredients and toss to combine.

Lime Marinated Chicken

I know I have said this before, but we eat chicken so much that I try to keep some variety in our meals. This is yet another delicious marinade for grilling chicken. Very easy to throw together and doesn't need a really long marinating time.


Lime Marinated Chicken
Source: The Grilling Bible via Domestic Pursuits
produces enough marinade for 4 butterflied chicken breasts

1/2 cup lime (or lemon) juice
4 tablespoons honey mustard*
1 tablespoon olive oil
1/2 teaspoon ground coriander
1/4 teaspoon garlic powder
1/4 teaspoon ground pepper


Whisk together all ingredients. Pour over chicken and marinate in the refrigerator for two hours.

*don’t have honey mustard? use 2 tbsp honey and 2 tbsp mustard

Sausage and Grilled Vegetable Penne

After describing last week's grilled sausage and pasta dish to my husband, his reply was "and then you are going to add pasta sauce?" I explained that no, I wouldn't add pasta sauce, but that the lemon juice/pasta water would create a light sauce. He seemed disappointed by this prospect, although he ended up enjoying the dish.

This weekend we were having some guests for dinner, so when looking for inspiration, I found another sausage/pasta/vegetable dish that would take the addition of some red sauce quite well. The meal turned out great and I was happy to prepare my husband what he had really wanted!



Sausage and Grilled Vegetable Penne
Source: Slight adapted from Melissa d'Arabian
Serves: 4

• 1 sweet onion, cut into wedges
• 1 medium zucchini, sliced in 1/2 lengthwise and then into strips about 3/4" thick
• 1 red bell pepper, cheeks and seeds removed, sliced into long strips about 3/4" thick
• 1/2 pound button mushrooms, stemmed and sliced in half
• 2 1/2 tablespoons olive oil, divided
• Kosher salt and freshly ground black pepper
• 1/2 pint grape tomatoes, washed, dried, sliced in half
• 4 sweet or hot chicken Italian sausages, thinly sliced or casings removed
• 12 ounces whole-grain penne
• about 16-20 ounces pasta sauce 
• Freshly grated Parmesan, for garnish

Preheat the grill and a grill pan to medium, about 400-450 degrees F. 

In a bowl, toss all the vegetables, except the tomatoes, with oil. Season with salt and pepper, to taste. Add vegetables to grill pan and cook until caramelized, turning vegetables halfway through the cooking time.  Meanwhile, cook pasta according to package directions, and warm the pasta sauce. 

Add the sausage to the grill and cook until heated through, for fully cooked sausage.  Uncooked sausage will take longer, about 20 minutes.  Once the vegetables and sausage are cooked, cool slightly, then coarsely chop. Add vegetables, sausage, pasta and sauce to a large bowl and toss to combine.  Season with salt and pepper, to taste, and serve topped with Parmesan.

Grilled Sausage with Olives, Capers, and Summer Vegetables

I love keeping tabs on Cara's blog for great healthy recipe ideas, tips, and tricks. Last week this recipe came up, and seemed perfect for us since we had lots of basil, summer squash, and green beans to use up! I wanted to add a grain to the dish, and ended up going with our favorite pasta - Barilla Plus (that stuff is awesome). This result was a fantastic dinner - bright from the touch of lemon, with plenty of briney goodness from the olives and capers (I found that it didn't need any additional salt). As an added bonus - it was quick to throw together, with the pasta cooking in the same time as the sausages and vegetables.



Grilled Sausage with Olives, Capers, and Summer Vegetables
Slightly adapted from Cara's Cravings

1 pound summer squash, halved lengthwise and sliced
3/4 pound fresh romano beans or green beans, cut into 1 - 1 1/2" pieces
1 pound (4 links) Italian turkey or chicken sausage
about 1/3 cup chopped basil
4 ounces pitted Kalamata olives, cut in half
1 tablespoon capers
juice of 1 lemon
8 ounces of your favorite pasta
1/4 cup freshly grated parmesan cheese

Preheat grill to medium-high heat.

Combine the sliced squash and beans on a baking sheet. Spray with olive oil cooking spray and season with salt and pepper. Also spray the sausages with cooking spray.

Place the vegetables in a grill basket and the sausages right on the grill. If you are using pre-cooked sausages, you won't need to leave them on their very long. Just grill until they are hot throughout and have some nice grill marks. For uncooked sausages, cook for about 20 minutes, turning occasionally, until cooked through and browned. Stir the vegetables every so often, until crisp-tender and lightly charred and beginning to caramelize in spots.

Meanwhile, chop the basil and slice the olives and add both to a large bowl. Also, cook pasta according to the package directions, and reserve about 1 cup of pasta water before draining pasta.  When the sausage is done, let it rest for a few minutes and then slice into 1" chunks. Add the sausage pieces, vegetables, cheese, and pasta to the bowl with the basil and capers. Squeeze the lemon juice over everything, toss, and add pasta water a little at a time to achieve desired consistency.  Season to taste with salt and pepper. Serve warm.

Summer Vegetable Gratin

This recipe has been on my "to make" list for, well, two years now! I was finally inspired to make it by the abundance of zucchini from the garden. The original recipe calls for carmelized onions, but my husband isn't a huge fan of them. I decided that I'd swap them out for some bulgur, to add a little whole grain-y goodness to the dish.



We served this with lemon basil chicken. I loved the almost nutty flavor addition from the bulgur. This dish is a great way to use up those delicious garden vegetables!

Summer Vegetable Gratin
Source: Slightly adapted from Cook's Illustrated, July/August 2008
Serves: 6-8 as a side or 4 as a light main dish

• 5 tablespoons extra-virgin olive oil
• 1 pound zucchini, ends trimmed and sliced crosswise into 1/4-inch-thick slices
• 1 pound summer squash (yellow), ends trimmed and sliced crosswise into 1/4-inch-thick slices
• 2 teaspoons table salt
• 1 1/2 pounds ripe tomatoes (3 to 4 large), sliced 1/4 inch thick
• 3/4 teaspoon ground black pepper
• 2 medium garlic cloves, minced or pressed through garlic press (about 2 teaspoons)
• 1 tablespoon minced fresh thyme leaves
• 1 cup cooked bulgur
• 2 ounces Parmesan cheese, grated (about 1 cup)
• 2 medium shallots, minced (about 1/4 cup)
• 1/4 cup chopped fresh basil leaves

Adjust oven rack to upper-middle position and heat oven to 400 degrees. Brush 13- by 9-inch baking dish with 1 tablespoon oil; set aside.

Toss zucchini and summer squash slices with 1 teaspoon salt in large bowl; transfer to colander set over bowl. Let stand until zucchini and squash release at least 3 tablespoons of liquid, about 45 minutes. Arrange slices on triple layer paper towels; cover with another triple layer paper towels. Firmly press each slice to remove as much liquid as possible.

Place tomato slices in single layer on double layer paper towels and sprinkle evenly with 1/2 teaspoon salt; let stand 30 minutes. Place second double layer paper towels on top of tomatoes and press firmly to dry tomatoes.

Combine garlic, 3 tablespoons oil, remaining 1/2 teaspoon pepper, and thyme in small bowl. In large bowl, toss zucchini and summer squash in half of oil mixture, then arrange in greased baking dish. Sprinkle 1/2 cup bulgur evenly over squash. Slightly overlap tomato slices in single layer on top of bulgur. Spoon remaining garlic-oil mixture evenly over tomatoes. Bake until vegetables are tender and tomatoes are starting to brown on edges, 40 to 45 minutes.

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

Tomato Basil Orzo Salad

I made this recipe once, years ago, and remember liking it very much.  We were invited to a summer party a few weeks ago, and I was pondering what to bring when my husband suggested this orzo salad.  I thought it was a great idea, and we got to use some fresh basil from our Aerogarden.  It was a huge hit with the party guests!  


Tomato Basil Orzo Salad
Source: Sunset Magazine
Yield: 4 to 6 light-entrée servings or 8 to 10 side-dish servings

• 1 1/2  cups  dried orzo pasta (use whole wheat orzo to make this a clean eating dish)
• 1 1/4  pounds  firm-ripe tomatoes, at room temperature
• 3/4  cup  chopped fresh basil leaves
• 1  or 2 cloves garlic, peeled and minced
• 3  tablespoons  extra-virgin olive oil
• 2  tablespoons  balsamic vinegar
• About 1/4 cup grated parmesan cheese
• Salt and pepper

1. In a 3- to 4-quart pan over high heat, bring 1 1/2 to 2 quarts water to a boil. Add orzo and cook until barely tender to bite, 8 to 10 minutes.

2. Meanwhile, rinse and core tomatoes; chop and place in a large bowl. Add basil, garlic, olive oil, and vinegar; mix gently.

3. Drain pasta well and add to tomato mixture. Mix, adding parmesan cheese, salt, and pepper to taste.

Nutritional Information:

Calories: 255 (32% from fat)

Protein: 7.8g

Fat: 9g (sat 1.8)

Carbohydrate: 37g

Fiber: 2.6g

Sodium: 74mg

Cholesterol: 2.6mg

Chicken Parmesan with Bulgur and Eggplant Bake

I'm no stranger to chicken parmesan recipes, but when I saw this recipe and how easy it came together, I had to try it. The quinoa and eggplant bake sounded fantastic too, but I was out of quinoa and substituted bulgur, which worked great!  I also decided to go with long strips of thinly sliced eggplant rather than chopping it into chunks, so it was almost like an eggplant lasagna.  Delicious!

This meal was absolutely delicious and paired together so well. The chicken parmesan was so easy to make, and the eggplant bake had such great flavor.

The ingredients of the bake seem a little sparse for the size of the pan, and I may switch to a 9x9 or similarly sized casserole dish next time, but it is still definitely workable as written.



Chicken Parmesan with Bulgur and Eggplant Bake
Source: Slightly adapted from Not Your Bubbe's Kitchen

• 4 thin sliced chicken breasts, about 4 ounces each
• 1/2 cup panko bread crumbs
• 3 egg whites, slightly beaten
• 1/4 cup whole wheat flour
• 2 tablespoons grated Parmesan cheese
• 1/4 tsp garlic powder
• 1/4 tsp kosher salt
• 1/8 tsp ground black pepper
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• 1/2 tsp dried parsley
• 1/2 cup part skim shredded mozzarella cheese
• 1/2 cup tomato and basil sauce
• 1 tablespoon extra virgin olive oil

Using three shallow dishes, place flour in the first dish, egg whites in the second, and panko in the third, seasoned with the garlic powder, oregano, basil, parsley and 1 tbsp of Parmesan cheese.

Salt and pepper the chicken. Dredge chicken in flour, then egg, then panko mix. Heat 1/2 tbsp of olive oil in a large skillet. Add chicken to pan and cook about 5-7 minutes. Add another 1/2 tbsp oil, then flip chicken pieces.  Top with sauce, evenly divided among the chicken pieces, about 1/8 cup on each.  Then top with the remaining 1 tbsp of Parmesan cheese, evenly divided among the chicken pieces, and 1/8 cup of mozzarella on each chicken piece.  Cover skillet and cook for 2-3 minutes more.

• 1 cup bulgur
• 1 1/4 cups of water
• 3 cups of peeled, diced eggplant
• 1 medium yellow onion, chopped
• 1 tomato, chopped
• 2 garlic cloves, sliced
• 4 tbsp part skim ricotta cheese
• 1.5 tablespoons grated Parmesan cheese
• 1/4 cup part skim shredded mozzarella cheese
• 1 cup tomato and basil pasta sauce

Cook the bulgur according to package directions. Mix all the cheeses together. Spray a 9x13 pan with cooking spray.  Spoon 1/2 of the bulgur in the pan, making a thin layer. Sprinkle in 1/2 of the vegetables: eggplant, onions, tomato, and garlic slices. Drizzle 1/2 cup of the pasta sauce on top of veggies. Dot the top of the sauce with about 1/3 of the cheese mix. Repeat layers, ending with the remaining 2/3 of cheese mix.

Bake at 400 degrees F for about 40-45 minutes.

Moo Shu Chicken

This was soooo delicious and a great use of some cabbage that I had. I chopped my own rather than using a bag mix since I had both green and red cabbage, and carrots. I've never had moo shu anything before, so I don't know how it compares to restaurant style, but we both loved the flavors!



Moo Shu Chicken
Source: Clean Eating Magazine, Winter 2008, p70

3 Tbsp. water
2 Tbsp. soy sauce
1 Tbsp. cornstarch
2 tsp. toasted sesame oil
1/3 cup hoisin sauce
1 tsp. honey or agave nectar
1/4 tsp. minced garlic
1 lbs. sliced chicken breast
1 Tbsp. cooking oil
3 cups packaged shredded cabbage with carrots (coleslaw mix)
2 cups steamed brown rice
Shredded carrots and cherry tomatoes, quartered (optional)

In a small mixing bowl, stir together water, soy sauce, cornstarch, sesame oil, hoisin sauce, honey/agave nectar and garlic.  Set mixture aside.

Trim fat from chicken breast and cut chicken into thin, bite-size strips.  Pour cooking oil into a wok or large skillet. (Add more oil as necessary during cooking.)  Heat skillet over medium-high heat.  Stir-fry chicken for 2 or 3 minutes or until chicken is no longer pink. 

Push meat from center of wok.  Stir in sauce.  Push chicken and sauce to center of wok. Cook and stir until thickened and bubbly.  Cook and stir for 2 minutes more.  Add shredded cabbage with carrots to skillet.

Stir ingredients together to coat with sauce.  Spoon about 3/4 cup of the chicken mixture over rice.  Garnish with carrots and cherry tomatoes, if desired.

Chicken and Pineapple Skewers

These were listed as an appetizer, to be served on skewers with a cherry tomato.  We turned them into a meal by serving with rice and grilled zucchini strips.
We loved the fresh summery flavor, especially the pineapple sweet and sour sauce! This is a great recipe to enjoy now that the weather is getting warmer and spring has arrived!

Although the recipe calls for fresh pineapple, I took this opportunity to use up some canned pineapple and it still came out great.  :-)



Chicken and Pineapple Skewers
Source:  Clean Eating Magazine,  May/June 2009, p50

• 2 green onions, chopped
• 2 tbsp low sodium tamari soy sauce
• 1 tbsp rice wine vinegar
• 1 tbsp freshly grated ginger
• 1 pound boneless, skinless chicken breast, cubed
• 1/2 pound fresh pineapple, cubed
• 1 tbsp agave nectar or honey

In a large bowl, whisk together onions, soy sauce, vinegar and ginger.  Add chicken and cover, marinating in the refrigerator for 30 minutes.

Drain chicken; discard marinade.  Skewer chicken, alternating with pineapple.  Grill until chicken is cooked through.  Serve with sauce (recipe follows)

Pineapple Sweet and Sour sauce
Makes about 2 3/4 cups
Source: Clean Eating Magazine, May/June 2009

• 1 pound fresh pineapple
• zest and juice of one lime
• zest and juice of one lemon
• 1 tbsp agave nectar or honey
• 1 tsp freshly ground ginger

Place all ingredients in a food processor or blender and process until well blended, about 1 to 2 minutes.

Tune Nicoise

Something I think my husband is better at stocking the pantry than I am. Unfortunately, in his recent trip to the grocery store, he forgot one crucial element: We are moving, and soon. And we are not just moving across town, no. We are making a nearly 1,000 mile trip back to the east coast! He returned from the store with an abundance of tuna, so I turned to this recipe to help us use it up.

I've never had anything like this before, but I was nearly addicted to it.  It was also very easy to throw together!  A word of caution, the dressing is very tangy and the dish may be a bit salty for some, so you may want to go very easy on the salt (I think the olives provide enough!)

I happened to be out of couscous so I used bulgur, forgetting that bulgur is quite a bit larger than couscous. This made my casserole seem a bit carb heavy between the bulgur and potatoes. Next time I'll cut down the amount of bulgur if I find myself without couscous again.



Tuna Nicoise Stovetop Casserole
Source: Clean Eating Magazine, March/April 2010, p75
Serves 8

• 2 cups couscous
• 8 small red potatoes, cut into halves or 4 large red potatoes cut into quarters
• 2 6 oz pouches or cans unsalted water packed tuna
• 1/2 pound frozen green beans, thawed
• 1/2 cup Kalamata olives, sliced
• Juice and zest 1 lemon
• 1 tbsp Dijon mustard
• 1 tbsp white onion, finely diced
• 1 clove garlic, minced
• 1 tsp apple cider vinegar
• 2 tsp extra virgin olive oil
• 2 tsp fresh parsley, minced
• sea salt and fresh ground black pepper to taste
• Olive oil cooking spray

Cook couscous according to package directions

Over medium-high heat, bring a medium size pan filled with water to boil.  Cook potatoes for 10 minutes; drain.  In a large bowl, mix together tuna, green beans, olives and potatoes.  Once couscous is cooked, mix it into tuna-vegetable mixture.

In a medium bowl, whisk together lemon juice and zest, Dijon, onion, garlic vinegar, oil, parsley, salt and pepper.  Pour dressing over tuna-couscous mixture.

Heat large nonstick or cast-iron skillet over high heat for 1 minute.  Reduce heat to medium high, mist pan with cooking spray and sauté tuna couscous mixture for about 5 minutes or until throughly warmed.  Remove from heat and serve immediately.

Nutrients per 1 Cup serving:
Calories 430
Total fat: 6 g
Sat. fat: 1 g
Carbohydrates: 70 g
Fiber: 11 g
Sugars: 4 g
Protein: 25 g
Sodium: 350 mg
Cholesterol: 15 mg

Honey Mustard Chicken

My husband and I loved this easy version of tangy honey mustard chicken.  The recipe suggested serving with this colorful rice pilaf, but I really didn't care for that part of the meal.



Honey Mustard Chicken
Source: Clean Eating Magazine, March/April 2010, p76
Serves 4

• 1 pound boneless, skinless chicken breasts, cut into strips
• 2 tbsp raw organic honey
• 1/4 cup Dijon mustard
• 2 tbsp apple cider vinegar
• 2 tsp extra virgin olive oil
• 1 clove garlic, minced
• salt and pepper to taste

In a medium bowl, whisk together honey, mustard, vinegar, oil, garlic, and 2 tbsp water. Season with salt and pepper. Set aside.

Heat a large nonstick or cast iron skillet over high heat for 1 minute. Reduce heat to medium-high, mist pan with cooking spray and saute chicken for about 5 minutes or until cooked through and no longer pink. Add honey-mustard mixture to chicken and saute for about 3 minutes.

Creamy Cabbage Soup with Gruyere

I had some leftover cabbage and perused my Google Reader for ideas to use it up.   This looked like a nice soup to have on hand for lunch or a light dinner after work.  I'm relatively new to cabbage, but I thought this was great!  Wanting to keep it lower fat, I opted to use milk as the original recipe suggests, but supplement it with pureed cottage cheese for extra creaminess.  I only wish I had croutons to enjoy with it! 



Creamy Cabbage Soup with Gruyere
Source: Slightly adapted from NYT via Mary Ellen's Cooking Creations

• 1 tbsp extra virgin olive oil
• 1 medium onion, chopped
• 1 russet potato, peeled and grated 
• 3/4 lb cabbage (about 1/2 medium head), cored and chopped fine 
• Salt to taste
• 5 cups water, chicken stock, or vegetable stock
• 1 Parmesan rind
• Freshly ground pepper to taste
• 1 1/2 cups low-fat milk 
• 1/2 cup pureed cottage cheese
• 1 cup grated Gruyere cheese
• For garnish: homemade croutons, minced chives

Directions

• Heat the oil over medium heat in a large, heavy soup pot.
• Add the onion and cook, stirring, until tender, about 5 minutes.
• Add the potato, cabbage, and 1/2 tsp salt. Stir together for a minute, taking care that the potatoes don't stick to the pot.
• Add the stock, Parmesan rind, and salt/pepper to taste. Bring to a simmer, then cover and simmer over low heat for 30 minutes, until the vegetables are tender.
• Add the milk and cottage cheese to the soup. Stir to combine well and heat through without boiling.
• A handful at a time, stir the Gruyere into the soup and continue to stir until the cheese has melted.
• Taste, adjust seasonings. Remove the Parmesan rind.
• Serve, garnishing each bowl with some croutons and minced chives.

Chicken Souvlaki

This is a great, simple recipe for grilled chicken, with a refreshing flavor, thanks to the lemon juice.

Chicken Souvlaki
Source: Cooking Light

• 3 tablespoons fresh lemon juice
• 1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried oregano
• 2 teaspoons olive oil
• 1/2 teaspoon salt
• 4 garlic cloves, minced
• 1/2 pound skinless, boneless chicken breast, cut into 1-inch pieces
• 1 medium zucchini, quartered lengthwise and cut into (1/2-inch-thick) slices
• Cooking spray

Combine the first 5 ingredients in a zip-top plastic bag; seal and shake to combine. Add chicken to bag; seal and shake to coat. Marinate chicken in refrigerator for 30 minutes, turning once.
Remove chicken from bag; discard marinade. Thread the chicken and zucchini, alternately onto each of 4 (8-inch) skewers.
Heat a grill pan coated with cooking spray over medium-high heat. Add skewers; cook 8 minutes or until chicken is done, turning once. Serve with tzatziki sauce.

Baked Pasta with a Turkey Meat Sauce

Winter will soon be a distant memory, and before we are enjoying the comforts of spring, I thought I would share a great cold weather comfort dish. I challenged myself to truly follow the limits of the amount of cheese in the recipe. If my husband is anywhere near me while cooking, I feel compelled to add more because he always looks at me like he's thinking, "that's all?"



However, precisely one cup of cheese worked out perfectly for this dish!  I swapped out the asparagus for some zucchini, which worked great.  This is a delicious, hearty, comforting meal!

Baked Pasta with a Turkey Meat Sauce
Source: Clean Eating Magazine, January/February 2009
Serves: 6

12 ounces whole wheat penne or pasta of your choice
3/4 lb thin asparagus, trimmed and cut into two inch pieces, or 2 small zucchini, washed and cut into 1/2" quarters
olive oil cooking spray
3/4 lb lean ground turkey
3 cups no salt added tomato sauce (Muir Glen recommended)
1/2 tsp dried basil
1/4 tsp garlic powder
1/4 tsp sea salt or coarse kosher salt
freshly ground black pepper, to taste
4 ounces part skim mozzarella cheese, grated (about 1 cup)
1/4 cup Parmigiano-Reggiano cheese, grated


Preheat oven to 350 degrees F.  Bring a large pot of water to a boil and cook pasta according to package directions.  When pasta is one minute from being done, add the asparagus or zucchini and boil for 1 minute, then drain and return to pot.

Meanwhile, coat a large skillet with cooking spray and heat to medium high; add turkey and cook, stirring often, until lightly browned, about 7 minutes.  Add tomato sauce, basil, garlic powder, salt and pepper, and simmer until heated through, 3 to 4 minutes.  Add turkey meat sauce to pasta and stir to combine.

Lightly coat a 2 quart baking dish with cooking spray; add 1/2 the pasta mixture and sprinkle with 2/3 of the mozzarella.  Add remaining pasta mixture and top with remaining mozzarella and parmesan.  Bake for 18-20 minutes or until cheese is melted.  Let rest for 5-10 minutes before serving.

Nutritional information per 1 1/2 cup serving:
Calories: 400
Total Fat: 6 g
Sat Fat: 3 g
Carbs: 56g
Fiber 8 g
Sugars: 8g
Protein: 28 g
Sodium: 270  mg
Cholesterol: 40 mg

Pumpkin Chocolate Brownie Cake

I have been ooo-ing and aaahhh-ing over have cake, will travel for a few weeks now.  The recipe offerings are vegan, but I noticed many of them call for the clean eating ingredients that have become a staple in my kitchen.  I was in the mood to bake this weekend so I perused the dessert offerings over there and decided on this brownie cake.  I've been getting a little tired of cookies, and I wanted to open a can of pumpkin for some baked oatmeal, anyway.   It smelled delicious coming out of the oven, and the 30 minutes of cooling was pure torture.



One bite of this heavenly, soft, delicious cake and I was seriously concerned about how to prevent myself from eating the rest of the pan before bedtime.  The pumpkin flavor is very light, the cinnamon is warm and inviting, and the chocolate chips add just enough to keep it chocolatey.  I'm in love!

Pumpkin Chocolate Brownie Cake
Source: slightly adapted from have cake, will travel
Yield: 6 to 8 servings  

• Non-stick cooking spray
• 1/4 cup skim milk
• 1 teaspoon apple cider vinegar
• 1 cup (120 g) whole-wheat pastry flour
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 2/3 cup (128 g) Sucanat
• 2 tablespoons (10 g) unsweetened cocoa powder
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/2 teaspoon grated nutmeg
• 1/2 teaspoon fine sea salt
• 1/2 cup (122 g) pumpkin purée
• 1/3 cup unsweetened applesauce
• 2 tablespoons canola oil
• 2 teaspoons pure vanilla extract
• 1/3 cup (58 g) bittersweet or semisweet chocolate chips

Preheat oven to 350°F (180°C, or gas mark 4). Lightly coat an 8-inch (20-cm) square baking pan with spray. Combine vinegar and soymilk in a medium bowl: it will curdle and become like buttermilk.

In a large bowl, sift together flour, baking powder, baking soda, sucanat, cocoa, spices, and salt.

Whisk pumpkin purée, applesauce, oil, and vanilla into the buttermilk mixture, until combined.  Fold wet ingredients into dry, being careful not to over mix. Fold in chocolate chips and place batter into prepared pan.


Bake for 23 minutes, or until a toothpick inserted in the center comes out clean. Let cool in pan, on a wire rack. Remove from pan after at least 30 minutes. Enjoy at room temperature or cold.

Nutritional Information, per serving (1/6th of recipe)
Calories: 263
Total fat: 7 g
Sat fat: 0.3 g
Cholesterol: 1.3 mg
Sodium: 419.6 mg
Potassium: 28 g
Carbohydrate: 46.9 g
Fiber: 4.6 g
Sugar: 28.3 g
Protein: 3.4 g

Black-Eyed Pea Stew

This is a delicious, light soup that comes together in just about 30 minutes. A few simple ingredients is all you need for a healthy, fiber packed snack or lunch. I punched up the flavor a little bit by adding some ground coriander, though red pepper flakes would be a nice addition, too.




Black-eyed Pea Stew
Source: slightly adapted from Clean Eating Magazine, March/April 2009
Serves: 4

• 4 cups low sodium vegetable or chicken broth
• 8 ounces collard greens or your favorite greens (I use kale), chopped
• 1 14.5 ounce can no-salt-added diced tomatoes
• 12 ounces red potatoes, 1/2 inch dice (about 2 cups)
• 2 teaspoons ground coriander
• 1 15.5 ounce can black-eyed peas, rinsed and drained (scant 2 cups)
• ground black pepper

Bring broth and 2 cups water to boil in a large saucepan over high heat. Add greens, cover, and simmer 15 minutes.

Add tomatoes, potatoes and coriander, return pot to a simmer. Cover and cook until potatoes are tender, 10-12 minutes. Stir in peas and simmer until heated through, about 2 minutes. Season with pepper to taste, and serve.

Nutritional Information:
Per 2 1/4 cup serving

Calories: 180
Total fat: 1 g
Sat fat: 0 g
Carbohydrates: 37 g
Fiber 8 g
Sugars: 5 g
Protein: 10g
Sodium: 710 mg
Cholesterol: 0 mg

Jalapeno Poppers

Peppers, of any kind, are just not my thing. It just so happens that I married a man who grew up eating hot chili peppers off the vine. I have slowly learned to adapt my cooking so his taste buds are still happy (without killing mine in the process!). I have also challenged him to try meals that are not blazing hot, hoping he will realize that there are other flavors out there to be enjoyed! I do think I have been moderately successful in this venture. ;-)



This recipe was from the February newsletter of Clean Eating magazine (which you can sign up to receive free by e-mail through their website). Knowing I'd have no interest in them myself, I thought my husband would enjoy them and decided to give them a whirl.



Curiosity killed the cat here, and I couldn't resist trying one when he said how good they were. Much to my surprise, I thought it was really good and reached back for another one! Is there hope for me, yet?

Jalapeno Poppers
Source: Slightly adapted from Clean Eating Magazine
Yield: 40 poppers

20 medium jalapeño peppers 1 cup spelt flour or whole-wheat flour 1 cup cornmeal, finely ground 1 tsp baking powder 1 tsp sea salt 1 tsp chile powder 1/2 tsp ground coriander 3/4 cup greek yogurt) 1/4 cup egg whites 3 tbsp raw honey 1/3 cup cilantro sprigs, chopped 3 green onions, thinly sliced (about 1/3 cup) 1 1/4 cup shredded low-fat cheddar cheese, divided 1/3 cup greek yogurt or low-fat sour cream (optional) 1/3 cup all-natural jarred salsa (optional) INSTRUCTIONS: 1.  Preheat oven to 400°F.  2. Cut stem end off each jalapeño and discard. Cut peppers in half lengthwise and, using a small paring knife or a teaspoon, carefully cut or scoop out seeds and discard. Place peppers cut-side-up on a parchment-lined baking sheet; set aside. 3. In a medium-size bowl, whisk together flour, cornmeal, baking powder, salt, chile powder and coriander; set aside. 4. In a separate bowl, whisk together yogurt, egg whites and honey. Add yogurt mixture, plus cilantro, green onions and 1 cup cheese to dry ingredients and mix well until just combined. 5. Spoon about 2 tsp mixture into the center of each jalapeño half. Smooth tops of mixture and place jalapeños back onto baking sheet, filling-side-up. 6. Place tray into oven and bake for 10 minutes. Remove from oven, sprinkle stuffed jalapeños with remaining 1/4 cup cheese and continue to bake for 2 more minutes or until top is golden brown and cheese is melted. Let cool at room temperature for 5 minutes before serving. Arrange on a platter and serve immediately with sour cream and salsa for dipping, if desired. Nutrients per 2 poppers (2 stuffed jalapeño halves): Calories: 82, Total Fat: 1.5 g, Sat. Fat: 0.5 g, Carbs: 13 g, Fiber: 2 g, Sugars: 4 g, Protein: 4 g, Sodium: 171 mg, Cholesterol: 3.5 mg

Pumpkin French Toast

Though pancakes are my favorite, I decided to change it up last Sunday and make french toast. I modified this recipe from allrecipes.com after opening the fridge and seeing some leftover pumpkin puree. This french toast is delicious, filling, and thanks to the secret ingredient - not at all soggy!



Pumpkin French Toast
Source: Adapted from allrecipes
Serves: 4

• 1/4 cup whole wheat pastry flour (or whole wheat flour)
• 1 cup skim milk
• pinch salt
• 3/4 cup eggbeaters
• 1/2 cup pumpkin puree
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1 teaspoon vanilla extract
• 1 tablespoon pure maple syrup
• 8 slices of whole wheat bread

Add flour to a large bowl. Whisk in milk, then eggbeaters and pumpkin puree. Whisk in spices, vanilla, and maple syrup. Dip bread slices into egg wash, and place on a heated griddle or pan that has been sprayed with cooking spray. Cook until golden brown on one side, then flip until other side is golden brown. Serve with pure maple syrup.

Sesame Chicken and Noodles

I'm not quite sure where to begin, as my love for these recipes is overwhelming.  Katie first posted the sesame noodles over at Good Things Catered, and I was instantly smitten.  Then the sesame chicken appeared and the two recipes immediately went on the menu.  I knew they would be great, because a) they are from Katie, and b) hello, sesame anything is awesome!   

 

 

Little did I realize the joy that would befall me when I had the first bite of this chicken.  It was out-of-this-world-good!  There is something magical about this simple combination of ingredients, and I happily made the same chicken again the very next weekend! 

 

Sesame Chicken

Source: Slightly adapted from Good Things Catered

• 4 boneless, skinless chicken breasts
• 1 tsp sesame oil
• 1 heaping Tbsp Chinese garlic chili sauce (I improvised with 1 tablespoon good quality hot sauce and 1 clove worth of grated garlic)
• 1/2 cup whole wheat bread crumbs (Katie lists 1 cup, but I found it was way more than I needed)
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp ground pepper
• 1 Tbsp black sesame seeds
• 1 tsp olive oil

Directions:
-In medium bowl, combine chicken, sesame oil and garlic chili sauce.
-Toss to combine well and place in fridge.
-Marinate chicken for at least 20 minutes and up to 2 hours.
-Remove from fridge when ready to cook and place a nonstick pan on stove over medium heat.
-Preheat oven to 350 degrees.
-Place olive oil into pan and heat until almost smoking.
-Meanwhile another shallow bowl, add bread crumbs, garlic powder, salt, pepper, sesame seeds and toss to combine.
-Using tongs, place chicken breast into bread crumb mixture and coat well.
-Place into hot pan and repeat with remaining chicken breasts.
-Cook until golden in color on one side, about 2-3 minutes and flip.
-Cook an additional 2-3 minutes and place pan into preheated oven.
-Bake until internal temperature of 160 is achieved (do not over cook) and remove, about 10-15 minutes.
-Place chicken on warm serving plate, let rest for at least 10 minutes and serve.

 

 

Sesame Noodles

Source: Slightly adapted from Good Things Catered

• 1 (8oz) package whole wheat thin spaghetti (we use Barilla Plus)
• 1 large carrot, ends removed and sliced into thin matchsticks
• 1 cup snow peas, rinsed
• 1 heaping Tbsp tahini
• 1 Tbsp creamy natural peanut butter
• 1/2 tsp good quality sesame oil
• 1 Tbsp rice vinegar
• 1 Tbsp low sodium soy sauce
• 6 green onions, sliced thinly, dark green ends removed
• 2 Tbsp sesame seeds
• 1 cup reserved pasta water

 

Directions:

-Cook pasta according to package directions.
-Meanwhile, in large bowl, combine tahini, peanut butter, sesame oil, rice vinegar, soy sauce and green onions.
-Stir to combine well and set aside.
-In last 2 minutes of cooking time, add carrots and snow peas to boiling water.
-Remove 1 cup pasta water from pan and set aside.
-Drain pasta and vegetables, and place into large bowl along with other ingredients.
-Add 1/2 of reserved pasta water and toss to combine all ingredients.
-Add sesame seeds, let sit for 1 minute and add additional pasta water to obtain desired consistency

-Serve warm or cold.