Sweet Potato Pancakes

May 4, 2012
1 ¾ cup whole wheat flour (or any whole grain gluten-free flour)
½ cup rolled oats
1 ½ tsp baking powder
2 tbsp maple sugar flakes or sucanat
1 tsp pumpkin pie spice
1 tsp cinnamon
¼ tsp sea salt
8 egg whites (or 1 cup)
1 cup nonfat cottage cheese
1 cup nonfat plain yogurt
¾ cup cooked sweet potato, puréed
2 tsp vanilla extractIn a large bowl, combine all dry ingredients – flour, oats, baking powder, sweetener, spices, sea salt. Create a well in the center of the dry ingredients and set aside.

In a medium bowl, combine all wet ingredients – egg whites, cottage cheese, yogurt, sweet potato and vanilla extract.

Place wet ingredients into the well of the dry ingredients. Mix until moistened, do not over mix. Set aside for 30 minutes to soften oats.

In the meantime, preheat oven to 200˚ F and preheat a nonstick griddle to medium high heat. Mist a jelly roll pan with olive oil.

Spoon ½ cup of batter on to the hot griddle for each pancake. Bake until golden brown on either side and cooked through. Keep pancakes warm on the prepared jelly roll pan in the preheated oven.

Enjoy plain or with a tablespoon of unsweetened applesauce.

Makes 13 pancakes.

To Freeze: Wrap leftover pancakes individually in cling wrap then wrap all pancakes in a piece of tin foil. Place in a freezer bag and freeze.Nutrition Information for 1 pancake, dry.
Calories 119; Fat 1; Carbohydrate 22, Fiber 3, Sugar 5; Protein 7.

Tip
Some conventional cottage cheese contains carbon dioxide – Read your ingredients label to ensure that you can pronounce and feel comfortable eating all of the ingredients listed!

Shredded Pork Burritos Recipe

May 3, 2012
  • Prep: 25 min.
  • Cook: 9 hours
  • Yield: 16 Servings

Ingredients

  • 1 bone-in pork shoulder roast (5 pounds)
  • 2 tablespoons plus 1/2 cup packed brown sugar, divided
  • 4 teaspoons paprika, divided
  • 2 teaspoons crushed red pepper flakes
  • 2 teaspoons ground cumin
  • 1 teaspoon salt
  • 1 can (12 ounces) cola
  • 1 cup chicken broth
  • 1 large sweet onion, thinly sliced
  • 2 garlic cloves, minced
  • TOMATILLO SAUCE:
  • 1 cup mayonnaise
  • 1/2 cup 2% milk
  • 2 tomatillos, husks removed
  • 3/4 cup fresh cilantro leaves
  • 1 jalapeno pepper, seeded and cut into chunks
  • 1 envelope ranch salad dressing mix
  • 1 tablespoon lime juice
  • 1 garlic clove, peeled
  • 1/8 teaspoon cayenne pepper
  • 16 flour tortillas (8 inches), room temperature

Directions

  • Cut roast in half. Combine 2 tablespoons brown sugar, 2 teaspoons paprika, pepper flakes, cumin and salt; rub over meat. Place in a 4-qt. slow cooker. Add the cola, broth, onion and garlic. Cover and cook on low for 8-10 hours or until meat is tender.
  • Set meat aside until cool enough to handle. Remove meat from bones; discard bones. Shred meat with two forks. Skim fat from cooking juices and return meat to slow cooker. Stir in remaining brown sugar and paprika. Cover and cook on low for 1 hour or until heated through.
  • Meanwhile, in a blender, combine the mayonnaise, milk, tomatillos, cilantro, jalapeno, dressing mix, lime juice, garlic and cayenne. Cover and process until blended. Pour into a small bowl. Chill until serving.
  • Using a slotted spoon, spoon 1/2 cup filling off center on each tortilla. Drizzle with some of the tomatillo sauce. Fold sides and ends over filling and roll up. Serve with remaining sauce. Yield: 16 servings (2-1/3 cups sauce).

Editor’s Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Originally published as Shredded Pork Burritos in Taste of Home Everyday Slow Cooker & One Dish Recipes Annual 2009, p71

Medium-Bodied White Wine

Enjoy this recipe with a medium-bodied white wine such as Riesling orGewürtztraminer


 

 

Black Bean Quesadillas Recipe

May 2, 2012
  • Prep: 25 min. Bake: 10 min.
  • Yield: 5 Servings

Ingredients

  • 1 medium sweet yellow pepper, chopped
  • 1 cup finely chopped onion
  • 2 garlic cloves, minced
  • 1 teaspoon canola oil
  • 2 medium tomatoes, chopped
  • 1 cup frozen corn, thawed
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1/4 teaspoon pepper
  • 1/8 teaspoon salt
  • 10 flour tortillas (6 inches)
  • 1 cup (4 ounces) shredded reduced-fat cheddar cheese

Directions

  • In a large nonstick skillet coated with cooking spray, saute the yellow pepper, onion and garlic in oil for 2 minutes. Stir in the tomatoes and corn; cook 2 minutes longer. Add the black beans, pepper and salt. Cook until vegetables are tender; drain.
  • Spritz one side of each tortilla with cooking spray; place plain side up on baking sheets coated with cooking spray. Spoon bean mixture onto half of each tortilla; sprinkle with cheese. Fold tortilla over filling.
  • Bake at 400° for 6 minutes. Carefully turn over; bake 4-7 minutes longer or until cheese is melted. Yield: 5 servings.

Nutritional Facts2 quesadillas equals 381 calories, 12 g fat (3 g saturated fat), 16 mg cholesterol, 820 mg sodium, 53 g carbohydrate, 6 g fiber, 18 g protein. Diabetic Exchanges: 3-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.

Originally published as Black Bean Quesadillas in Light & Tasty June/July 2006, p7

Medium-Bodied White Wine

Enjoy this recipe with a medium-bodied white wine such as Riesling orGewürtztraminer


via Taste Of Home

 

Cheeseburger Macaroni

May 1, 2012

1 Pound (give or take) Ground Beef or Turkey
1 Tablespoon Taco Seasoning (see below)
1 Recipe of Creamy Mac and Cheese (see below)
Sea Salt to taste

The directions are super complicated…are you ready?  Make the Creamy Mac and Cheese.  Meanwhile, brown the meat.  Once the meat is fully cooked, sprinkle in the taco seasoning.  Stir the seasoned meat into the Creamy Mac and Cheese.  Done.

If you feel like it, you can mix in just a little bit of cream cheese or sour cream or tomato sauce…this recipe is very flexible.  It’s super kid friendly, and very easy to throw together on a busy night.

 

Creamy Mac and Cheese

2 1/2 cups whole wheat pasta
3 cups whole milk
1/2 t. sea salt
1 cup shredded cheese (I use white cheddar)

Mix pasta, milk and salt in a large sauce pan.  Cook over medium-high heat STIRRING ALMOST CONSTANTLY until the pasta is tender (10-15 minutes).  Remove from heat.  Add cheese and stir until melted.  Serve immediately.

 

Homemade Taco Seasoning Mix

1/2 cup chili powder
1/4 cup onion powder
1/8 cup ground cumin
1 Tablespoon garlic powder
1 Tablespoon paprika
1 Tablespoon sea salt                                  Via Heavenlyhomemakers.com

 

 

 

 

 

 

 

 

 

 

 

 

Spinach, Bacon & Egg Quiche Cups

April 30, 2012

Servings: 12* Calories: 82* Fat: 5g* Fiber: 1g* Carbs: 2g* Protein: 8g* Points+: 2*

INGREDIENTS

  • 10 eggs, beaten
  • 1/4 tsp. salt
  • 1/2 c. milk, 1%
  • 1/2  c. low fat shredded cheese
  • Optional: 6 slices turkey bacon, chopped
  • 2 c. chopped spinach, fresh or frozen

DIRECTIONS

  1. Preheat oven to 350 degrees.
  2. If using bacon cook in a saute pan until crisp.
  3. Add spinach to bacon and heat on low to warm through.
  4. Spray a 12 cup capacity muffin pan with nonstick cooking spray.
  5. Whisk egg, salt and milk together in a bowl.
  6. Evenly distribute bacon and spinach into each muffin cup.
  7. Evenly add cheese to each muffin cup.
  8. Pour egg mixture into each muffin tin about 3/4 of the way.
  9. Bake for 25 minutes and enjoy!

REHEATING

*Two on a microwave plate at a time, heat for 45-60 seconds.

 

Smoky Fish Tacos with Cilantro Lime Crema

April 27, 2012


For the Cilantro Lime Crema:
½ cup sour cream
1 teaspoon grated lime zest
1 teaspoon lime juice
2 cloves garlic, minced
1/4 teaspoon smoked paprika
¼ teaspoon salt
2 tablespoons finely chopped cilantro

For the Fish:
¼ cup fresh lime juice
1 teaspoon smoked paprika
1 teaspoon cumin
½ teaspoon cayenne pepper
3 cloves garlic, minced
½ teaspoon salt
1 lb white fish (cod, snapper, halibut, tilapia)
2 tablespoons oil

Remaining Ingredients:
8 small white corn tortillas
salsa fresca
finely shredded red cabbage
finely chopped cilantro
guacamole

Stir all crema ingredients in a small bowl to combine. Cover and refrigerate until ready to serve.

Whisk lime juice, paprika, cumin, cayenne, garlic, and salt. Place fish in a shallow bowl and pour the lime spice sauce evenly over the top, flipping the fish to be sure all sides are coated. Let the fish marinate for 20 minutes in the refrigerator.

Heat a large skillet over medium-high heat. Add 2 tablespoons oil and swirl to coat the pan. Place the fish and the sauce into the pan and allow to cook for 3 minutes undisturbed. Flip and cook an additional 3 minutes. Remove the pan from heat and without removing the fish from the pan, flake it with a fork. S

Serve the fish in the corn tortillas with salsa, cabbage, crema, guacamole, and fresh cilantro.

serves 4

Eat skinny be skinny: Spaghetti squash with Veggies & Pesto

April 26, 2012

Ingredients:

For the pesto: 

  • 2 cups fresh basil leaves
  • 2 garlic cloves
  • 1/3 – 1/2 cup Parmesan cheese (freshly grated, if possible)
  • 1/3 cup walnuts, chopped
  • 1/2 cup olive oil
  • 2 tablespoons lemon juice
  • Dashes of salt and pepper
For the dish:
  •  1 medium spaghetti squash, halved and seeded
  • 3/4 pound asparagus, cut into thirds
  • 1 cup mushrooms, chopped
  • 1 onion, chopped
  • 1 tablespoon olive oil
  • Dashes of salt and pepper

Directions: 

  1. To prepare the pesto, place walnuts, oil and basil leaves into a blender or food processor.  Pulse on low until creamed. Add in cheese, lemon juice and garlic cloves and continue to pulse until mixture is creamy and mixed. Add additional salt and pepper to taste. Cover and chill in the fridge.
  2. To prepare the dish, preheat the oven to 375F. Place the squash flesh side down in a jelly roll pan. Fill the pan with 1/2 inch water. Bake squash for at least 35 – 40 minutes, or until you can easily pull the “noodles” out with a fork. Let cool for 5 minutes.
  3. While squash bakes, prepare veggies. Heat olive oil in a medium pan over medium high heat. Add onions and cook until just translucent, about 3 minutes. Add in mushrooms and asparagus and cook until asparagus is soft, about 5 more minutes. Remove from heat.
  4. Once squash has cooled, carefully pull the flesh from the squash using a fork [this will give you the noodles]. Place in a bowl. Add in veggies and mix up with a tong. Add 1 – 2 tablespoons of pesto, stir and enjoy!

Gluten-Free Budget Friendly Recipe

April 25, 2012
1 3/4 lbs. ground turkey
1 small sweet or red onion, peeled
1 medium to large carrot, peeled, trimmed
3 cloves fresh peeled garlic
1/2 cup good tasting tomato ketchup
1 tablespoon molasses
1 organic free-range egg (or omit for egg-free and use 1 more tablespoon molasses)
3/4 cup gluten-free cornbread crumbs
A pinch of nutmeg
A pinch of cinnamon
1 teaspoon thyme
Sea salt and pepper, to taste
Preheat the oven to 350ºF.
Put the ground turkey into a large bowl and using a fork or spoon, break it apart it a bit.
Roughly chop the onion and carrot into same sized chunks and place them into a food processor; add the garlic; pulse until the veggies are uniformly diced- fine- not too chunky; add them to the turkey. Toss lightly with a spoon or fork to quickly distribute the veggies. Add the ketchup, molasses, egg (if using), cornbread crumbs, spices and thyme. Mix it all up using a light touch; try not to over-mix it into mush (over-mixing makes for a dense loaf).
If the mixture is too dry at this point, add a little more ketchup. If it feels too wet, add more cornbread crumbs. You want a nice stick-together balance.
Spoon the meatloaf mixture into a standard size loaf pan and firmly press into place, smoothing and rounding the top of the loaf so that the sides are lower than the edge of the loaf pan (you don’t want the glaze spilling over the sides later on).
Bake in a pre-heated oven for 40 minutes. Meanwhile, make your brown sugar glaze.
Brown Sugar Meatloaf Glaze
Stir to combine:
1/3 cup brown sugar
1/3 cup ketchup
2 teaspoons balsamic vinegar, to taste
1 teaspoon honey mustard
A small pinch of nutmeg and cinnamon
At the 45 minute mark, remove the loaf from the oven.
Spoon the glaze mixture on top of the loaf.
Bake for an additional 30 minutes or until the internal temperature reaches 180 degrees F. Allow the cooked loaf to cool for ten minutes or so before slicing and serving. Serves 4 to 6.
Use leftovers for pie.

via glutenfreegoddess.com

Personalized Baked STEEL CUT Oat Cups

April 24, 2012

Ingredients

  • 1 banana, mashed
  • 1/2 cup applesauce, unsweetened
  •  1 egg, beaten
  •  1 teaspoon vanilla extract
  •  1 1/2 cups milk  ( I used 1%)
  • 1 teaspoon ground cinnamon
  •  2 1/2 cups steel cut oats ( I used Trader Joe’s Brand)
  • 1 tablespoon chia seeds
  •  1/2 teaspoon salt
  • 1 teaspoon baking powder
  • 1/2 -1 teaspoon Sweetleaf Stevia Powder or use 1/2 -1 cup honey

Directions

  1. Preheat oven to 350 degrees.
  2. In a large bowl mix together, oats, chia seeds, cinnamon, salt, baking powder, stevia.
  3. In another bowl mix together banana, applesauce, egg, vanilla, and milk. If you are using honey instead of stevia, add it to the wet ingredients now.
  4. Pour the wet ingredients into the dry and mix to combine.
  5.  Spray cupcake liners with cooking spray.
  6.  Place 1 tablespoon of batter into liners, add desired filling ingredients, pour more batter, top with desired toppings.
  7. Bake for 30 minutes until a toothpick in center comes out clean.

My filling/topping ingredients:

  • blueberries/shredded unsweetened coconut
  • raspberry/chocolate chip
  •  dried unsweetened cherries/granola
  •  sunflower seeds
  • mango
  •  all natural peanut butter,no sugar added/ unsweetened, all-natural jam

via sugarfreemom.com

Chicken Tetrazzini Casserole

April 21, 2012

INGREDIENTS:

  • Olive oil cooking spray
  • 1/2 lb whole-wheat or farro short pasta (rigatoni, penne, sedani; 8 oz)
  • 1 tbsp olive oil
  • 6 oz cremini mushrooms, thinly sliced (about 2 cups)
  • 1/4 cup finely diced sweet onion
  • 1 medium carrot, peeled, halved length-wise and thinly sliced (about 1/2 cup)
  • 1/2 tsp sea salt
  • 2 cups low-fat, low-sodium chicken broth
  • 1/3 cup low-fat sour cream
  • 3 tbsp finely chopped fresh parsley
  • 1 oz Parmigiano-Reggiano cheese, finely grated (about 1/3 cup), divided
  • 2 tsp finely chopped fresh tarragon
  • 1/2 tsp finely grated lemon zest
  • 1 tbsp fresh lemon juice
  • 5 oz roasted chicken breast, torn into bite-size pieces (about 1 cup)
  • 3/4 cup frozen peas, thawed
  • 1/4 cup roughly chopped raw almonds, optional

INSTRUCTIONS:

  1. Preheat oven to 400°F. Lightly mist an 11-cup (2.6 L) casserole dish with cooking spray; set aside.
  2. Cook pasta to al dente according to package directions, drain, rinse under cold running water and drain again; set aside.
  3. Meanwhile, heat oil in a large nonstick skillet or Dutch oven over high heat. Add mushrooms, onion and carrot and cook, stirring, for 1 minute. Add salt and continue to cook, stirring, until mushrooms are golden brown and carrot has softened, about 4 minutes. Add broth, bring to a boil, reduce heat to medium and simmer gently until carrot is tender, about 5 minutes. Transfer three-quarters of broth and half of vegetable mixture to a blender and purée until smooth. (NOTE: Be sure to cover lid of blender with a kitchen towel and hold it securely while blending to avoid any hot mixture or steam from escaping.) Add sour cream, parsley, half of Parmigiano-Reggiano, tarragon, lemon zest and juice and pulse blender until mixed. Return puréed mixture to skillet and toss with pasta, chicken and peas. Transfer mixture to prepared casserole dish, and sprinkle remaining half of Parmigiano-Reggiano and almonds, if desired, over top. Bake until sauce is bubbling and top is golden brown, about 20 to 25 minutes.
CHEF’S NOTE: To ensure that you have roasted chicken on hand, cook extra chicken at a meal earlier in the week and use leftovers in this recipe or buy pre-roasted chicken breast at your local grocery store (of course, remove the skin). Raw chicken breast can also be cooked under a broiler set to high. Place chicken on a baking pan that has been misted with cooking spray, lightly mist top of chicken with additional cooking spray and season with sea salt and ground black pepper, to taste. Broil until cooked through, about 7 to 9 minutes.
Nutrients per 1 1/2-cup serving (including almonds): Calories: 269, Total Fat: 7 g, Sat. Fat: 2 g, Carbs: 36 g, Fiber: 5 g, Sugars: 4 g, Protein: 16 g, Sodium: 226 mg, Cholesterol: 27 mg
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