Category: recipies

Grilled Sweet Potatoes with Apples

karen dunaway
May 30 |23:30

ngredients

2 large sweet potatoes, sliced
1 apple – peeled, cored and thinly sliced
ground cinnamon to taste
white sugar to taste
1/2 cup butter
Directions

Preheat an outdoor grill.
In a bowl, toss the sweet potato and apple slices with the cinnamon and sugar. Divide the mixture into 4 portions, places each on a large piece of aluminum foil. Top each with an equal amount of butter. Tightly seal foil around each portion.
Place foil packets on the grill, and cook 40 minutes, turning every 5 to 10 minutes, until potatoes and apples are tender.

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Low Fat Summer Grilling – From Memorial Day to Labor Day

karen dunaway
May 9 |19:58

It’s so easy to overeat in the summer. We fire up the grill at everyopportunity and cook countless steaks, hot dogs and burgers; we preparemounds of potato salad and macaroni salad; and we offer big plates ofdecadent fudgy brownies and ice cream for dessert. Yet it is possible tohave low fat cookouts and picnics without compromising on flavor. Soget ready to grill, or spread your picnic blanket, and enjoy somehealthier, low fat summer foods.

Lets start with low fat summer cookouts:

Can We Ensure Moist, Flavorful Low Fat Burgers?

  • Do consider adding moistening ingredients to the mix suchas tomato sauce, bbq sauce, sautéed mushrooms and onions, shreddedcarrots or zucchini, and mashed beans. More unusually, some people liketo mix in blueberries or cherries, which would certainly boost ourintake of antioxidants. Adding sauces, fruits or vegetables to thepatties is also a good way of using less meat in the first place, thussaving even more saturated-fat calories.
  • Do add some hot sauce, cumin or some Cajun seasoning to themix for a great boost of flavor. Mince some garlic and either jalapenoor serrano chile peppers for some added heat.
  • Don’t over-mix the ingredients.
  • Don’t press out the juices when cooking.

Topping Your Low Fat Burgers

Use flavorful low fat toppings instead of the usual bacon and cheese:try chutney, salsa, slices of tomato and other veggies, and low-fatversions of mayo or sour cream. Brush some honey mustard dressing on topthe burgers. Or go Hawaiian and add grilled pineapple rings. These arejust a few possibilities.

If you still hanker after a traditional bacon and cheese topping,consider using Canadian bacon, or turkey bacon, and a single slice ofstrong-flavored reduced-fat cheese.Finally, as you’re trying to make a healthier burger, why not boost yourintake of fiber at the same time and serve your low fat burgers ontoasted whole grain buns.

via: lowfatcooking Read More…

 

Must-Have Meatless Recipe

karen dunaway
Apr 19 |00:44

Portobello “Philly Cheese Steak” Sandwich

Cheese steaks are a Philadelphia tradition: thin slices from a rich andvery fatty slab of beef, fried up and topped with a heavy cheese sauce.We’ve cut down on the fat considerably – but not on the taste. All itneeds is a cold beer or a glass of pinot noir on the side. Make thisvegetarian by using vegetable broth in place of chicken stock.

ngredients

  • 2 teaspoons extra-virgin olive oil
  • 1 medium onion, sliced
  • 4 large portobello mushrooms, stems and gillsremoved(see Tip), sliced
  • 1 large red bell pepper, thinly sliced
  • 2 tablespoons minced fresh oregano, or 2 teaspoonsdried
  • 1/2 teaspoon freshly ground pepper
  • 1 tablespoon all-purpose flour
  • 1/4 cup vegetable broth, or reduced-sodium chickenbroth
  • 1 tablespoon reduced-sodium soy sauce
  • 3 ounces thinly sliced reduced-fat provolone cheese
  • 4 whole-wheat buns, split and toasted

        ngredients

        • 2 teaspoons extra-virgin olive oil
        • 1 medium onion, sliced
        • 4 large portobello mushrooms, stems and gillsremoved(see Tip), sliced
        • 1 large red bell pepper, thinly sliced
        • 2 tablespoons minced fresh oregano, or 2 teaspoonsdried
        • 1/2 teaspoon freshly ground pepper
        • 1 tablespoon all-purpose flour
        • 1/4 cup vegetable broth, or reduced-sodium chickenbroth
        • 1 tablespoon reduced-sodium soy sauce
        • 3 ounces thinly sliced reduced-fat provolone cheese
        • 4 whole-wheat buns, split and toasted
          • Preparation

          1. Heat oil in a large nonstick skillet over medium-highheat. Add onion and cook, stirring often, until soft and beginning tobrown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepperand cook, stirring often, until the vegetables are wilted and soft,about 7 minutes.
          2. Reduce heat to low; sprinkle the vegetables with flourand stir to coat. Stir in broth and soy sauce; bring to a simmer. Removefrom the heat, lay cheese slices on top of the vegetables, cover andlet stand until melted, 1 to 2 minutes.
          3. Divide the mixture into 4 portions with a spatula,leaving the melted cheese layer on top. Scoop a portion onto eachtoasted bun and serve immediately.

          Tips & Notes

          • The dark gills found on the underside of a portobelloare edible, but if you like you can scrape them off with a spoon.

          Nutrition

          Per serving: 268 calories;10 g fat (4 g sat, 4 g mono);15 mg cholesterol; 35 g carbohydrates; 13 g protein;7 g fiber; 561 mg sodium; 704 mg potassium.

          Nutrition Bonus: Vitamin C(140% daily value), Selenium (49% dv), Vitamin A (30% dv), Calcium (25%dv), Potassium (20% dv), Magnesium (16% dv).

          2 Carbohydrate Serving

          Exchanges: 2 starch, 1 vegetable, 1high-fat meat

          Preparation

          1. Heat oil in a large nonstick skillet over medium-highheat. Add onion and cook, stirring often, until soft and beginning tobrown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepperand cook, stirring often, until the vegetables are wilted and soft,about 7 minutes.
          2. Reduce heat to low; sprinkle the vegetables with flourand stir to coat. Stir in broth and soy sauce; bring to a simmer. Removefrom the heat, lay cheese slices on top of the vegetables, cover andlet stand until melted, 1 to 2 minutes.
          3. Divide the mixture into 4 portions with a spatula,leaving the melted cheese layer on top. Scoop a portion onto eachtoasted bun and serve immediately.

          Tips & Notes

          • The dark gills found on the underside of a portobelloare edible, but if you like you can scrape them off with a spoon.

          Nutrition

          Per serving: 268 calories;10 g fat (4 g sat, 4 g mono);15 mg cholesterol; 35 g carbohydrates; 13 g protein;7 g fiber; 561 mg sodium; 704 mg potassium.

          Nutrition Bonus: Vitamin C(140% daily value), Selenium (49% dv), Vitamin A (30% dv), Calcium (25%dv), Potassium (20% dv), Magnesium (16% dv).

          2 Carbohydrate Serving

          Exchanges: 2 starch, 1 vegetable, 1high-fat meat

          via: eatingwell.com

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          Mâche & Chicken Salad with Honey-Tahini Dressing

          karen dunaway
          Apr 19 |00:29

          This recipe is adapted from EatingWell.com, where good taste meetsgood health.

          Velvety and lightly sweet, deep green mâche is tossed with chicken,new red potatoes, and fresh peas in a lemony tahini dressing. Babyspinach or other small-leaved greens can be substituted.

          Makes 4 servings, about 2 cups each
          Active time: 40 minutes
          Total time: 55 minutes

          Ingredients

          • Dressing
          • 1/2 cup organic lemon juice
          • 1/3 cup extra virgin olive oil
          • 1/3 cup tahini (see Note)
          • 2 tablespoons honey
          • 2 cloves organic garlic, minced
          • 1 teaspoon salt
          • Freshly ground pepper, to taste
          • Salad
          • 1 pound organic new or baby red potatoes
          • 1 pound organic chicken tenders
          • 1/4 teaspoon plus pinch of salt, divided
          • 1/4 teaspoon freshly ground pepper
          • 1 tablespoon extra virgin olive oil
          • 1/2 small clove organic garlic
          • 4 cups organic mâche, or baby spinach
          • 1 cup shelled organic English peas, (about 1 1/2 pounds unshelled)or thawed frozen peas
          • 1 tablespoon finely chopped organic shallot

          Directions

            To prepare dressing:

          1. Combine lemon juice, 1/3 cup oil, tahini, honey and minced garlicin a blender, a jar with a tight-fitting lid or a medium bowl. Blend,shake or whisk until smooth. Season with 1 teaspoon salt and pepper.

            2. To prepare salad:

          2. Place a steamer basket in a large saucepan, add 1 inch of water andbring to a boil. Put potatoes in the basket and steam until barelytender when pierced with a skewer, 15 to 20 minutes, depending on size.When cool enough to handle, slice or quarter.
          3. Meanwhile, toss chicken with 1/4 teaspoon salt and pepper. Heat 1tablespoon oil in a large nonstick skillet over medium heat. Add thechicken and cook until golden brown and cooked through, about 4 minutesper side. Transfer to a clean cutting board to cool. Shred intobite-size pieces.
          4. Season a wooden salad bowl by rubbing with 1/2 clove garlic and apinch of salt. Chop the garlic and add to the bowl along with thepotatoes and mâche (or spinach). Pour 1/2 cup dressing over the potatoesand greens; gently toss to coat. (Cover and refrigerate the remaining3/4 cup dressing for up to 3 days.) Add peas, shallot and the shreddedchicken; gently toss and serve.

          Nutrition Facts

          Servings: 4, Amount Per Serving: 381 Calories; 16 g Fat; 2 g Sat; 10 gMono; 67 mg Cholesterol; 31 g Carbohydrates; 32 g Protein; 4 g Fiber;525 mg Sodium; 727 mg Potassium

          Make Ahead Tip:

          Cover and refrigerate the dressing(Step 1) for up to 3 days.

          Note:

          Tahini is a thick paste of ground sesame seeds.Look for it in large supermarkets in the Middle Eastern section or nearother nut butters.

          Via: kashi.com

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