In the Kitchen

Pumpkin Spice Cake

2010-11-16T13:57:00.001-06:00

Before I went gluten-free, I used to relish in indulging in one of my co-workers desserts. I recently made my first attempt at adapting this recipe with much success. I suspect I will do some more tinkering as I make this more often, but it was definitely a delicious first try!

Pumpkin Spice Cake with Cinnamon Cream Cheese Frosting

Ingredients

2 boxes Betty Crocker gluten-free yellow cake mix
1 small box vanilla pudding
1 15oz can pumpkin puree
1 tsp ground cinnamon
1 tsp ground cloves
1 tsp ground nutmeg
1/4 c vegetable oil
1 c water, tepid not cold
4 eggs, beaten (1 c egg substitute)
1 tsp vanilla

Directions

Preheat oven to 350F. Grease and flour a 9x13 in. pan.
Whisk together the pumpkin, cinnamon, cloves, and nutmeg. Set aside.
In a large bowl, mix together the cake mixes, pudding, and water. Beat in the eggs.
Fold in the pumpkin mixture and vanilla.
Pour batter into prepared pan. Bake in preheated oven for 25-40 min. or until a toothpick inserted into the center of the cake comes out clean and the middle of the cake is spongy but not soft.
Allow cake to cool in pan elevated on wire rack. May take several hours.

Frosting

Ingredients

1/2 c butter, softened
4 3oz packages of cream cheese, softened
2 c confectioners' sugar
1 tsp ground cinnamon
1 tsp vanilla

Directions

Cream together the softened butter and cream cheese until light and fluffy.
Beat in the powdered sugar. Mix until smooth.
Stir in the cinnamon and vanilla.
Spread frosting over cooled cake.

*NOTE: Cake must be refrigerated once frosted.
Recipe adapted from Allrecipes.com

Product Review: Nature Valley Roasted Nut Crunch bars

2010-07-15T11:26:00.000-05:00

The last time I was cruising my local grocery store, I happened upon yet another General Mills gluten-free product - Nature Valley Roasted Almond Crunch bars. I have been looking for a suitable snack bar substitute since going gluten free and was pleased to see another option to try.

If you're expecting a bar on the softer side, you can pass this one up. It definitely lives up to the "crunch" in its name. I happen to like the crunch myself. As the name implies, this bar is also comprised almost wholly of nuts. Which would make you think that it might be a snack bar that sticks with you for a while. However, I was disappointed to find that the 190-calorie bar leaves you hungry in less than two hours. Definitely more of a snack that a meal bar. Add a small slathering of peanut butter on the top though and you've got a good morning breakfast.

All in all, yet another General Mills product receives two thumbs up from this taste tester. I will definitely be buying more of these and look forward to trying the other flavors in this gluten-free line of snack bars.

Mexican Chocolate Brownies

2010-07-14T06:08:00.000-05:00

This recipe is from the Betty Crocker Gluten Free website. I chose to try it because I had all of the ingredients in my pantry. It's a definite winner!

Ingredients

3 c Cinnamon Chex cereal
3 T packed brown sugar
1/4 tsp baking soda
1/4 c butter, melted
1 box Betty Crocker Gluten Free Brownie Mix
1/4 c butter, melted
2 eggs

NOTE

* I didn't have Cinnamon Chex but I had plain Rice Chex. So I crushed them up, mixed them with some cinnamon and sugar, and the recipe still turned out great.

Directions

Preheat oven to 350F.
Place cereal in resealable storage bag, seal bag, and crush cereal. Makes about 1 1/2 c of crumbs.
In a medium bowl, mix cereal, brown sugar, and baking soda. Stir in 1/4 c melted butter until well mixed.
In a well greased 8-in square pan, press cereal mixture into the bottom of the pan, reserving 1/3 c of the cereal mix for the top of the brownies. Bake 5 min. Cool 5 min.
Meanwhile, in a medium bowl, stir brownie mix, 1/4 c melted butter, and eggs until well blended. Drop batter by the spoonfuls over the baked cereal. Carefully spread the batter over the crust. Cover with remaining cereal mixture.
Bake 30 to 34 min. or until brownies look dry & set. The brownies will be soft - do NOT use the toothpick test.
Cool completely, about 1 1/2 hrs. Store tightly covered (or the cereal will get soggy...don't ask me how I know this, I don't want to talk about it).

Product Review: Asian Helper Chicken Fried Rice

2010-07-13T06:57:00.004-05:00

After my diagnosis, I naturally subscribed to quite a few blogs that specifically address gluten sensitivities. Thanks to these blogs I'm able to keep up with current market trends and new products introduced into the mainstream grocery stores. That's how I came to discover General Mills' line of gluten free products (entire list here).

I don't know about you, but it's nice to have easy-to-prepare, one-dish meals lying in wait on the pantry shelf for those nights when there's little time for meal prep. So the last time I was in my neighborhood grocery, I scanned the shelves for the latest gluten-free offerings from Hamburger Helper. We tried the Chicken Fried Rice first.

Everything is in the box. Just add chicken, egg, and water. I bought boneless, skinless chicken breast tenders to save even more on prep time. Dice those puppies up and throw them in the pan, and you're ready to go in a jiffy. The directions were simple to follow. One word of advice, though, I used an egg substitute rather than a real egg. I think a real egg might actually be better for this recipe to give you more of an "authentic" fried rice dish. But the egg substitute wasn't bad.

All in all, I'd give the Asian Helper Chicken Fried Rice two thumbs up - it was easy to prepare and very tasty.

Hashbrown, Sausage, and Bacon Frittata

2010-07-12T06:39:00.002-05:00

This recipe comes compliments of my mom who saw it in her Schwan's recipe mailer. Naturally, the original recipe calls for mostly Schwan products, however, it is simple to adapt to products you regularly find in your neighborhood grocery store. This dish is absolutely delicious and reheats well.

Ingredients

1/2 pkg (24 oz) shredded hashbrowns, thawed
1/2 c butter, melted
8 oz (2 c) hot pepper cheese, shredded
8 oz (2 c) cheddar cheese, shredded
6 fully cooked sausage links, thawed & diced
1 1/2 c fully cooked bacon slices, diced
1 c milk
9 eggs
salt & pepper

NOTES

* Simply Hashbrowns are a great product that you find in the refrigerated section of your grocery store, generally near the bacon and sausage. These could easily be used in place of frozen hashbrowns to save the thawing step.

* Egg substitute, like Egg Beaters, also work well in this recipe. As does low-fat milk.

Directions

Preheat oven to 425F.
Place hashbrowns in lightly greased 9x11 pan and press down evenly to form crust.
Drizzle butter evenly over hashbrowns and back 25 min.
Place cheese, sausage, and bacon over hashbrown crust.
Beat milk and eggs together and pour over cheese and meat.
Reduce heat to 350F and bake 30 min.

I'm Baaaaaaaaack

2010-07-11T09:37:00.000-05:00

Wow, I'd say it's been a long while since I've ventured over here. But I'm back and I have some great, new recipes to share. For those of you who do not follow me over on The Foxhole, I was diagnosed with a gluten sensitivity several months back. So that means I'm now venturing into the world of gluten-free products and adapting current recipes to be gluten free. And I have oodles of new things to share with you! So come back tomorrow for the beginning of a string of new posts, including product reviews & recipes.

Gluten Free Christmas Treats

2008-11-13T10:40:00.003-06:00

Ironically, I've neglected to blog about my mom's recent celiac disease diagnosis here. And this is where it could potentially be the most helpful to others.

->>Did you know?

Did you know that as many as 1 in 133 Americans are unable to digest gluten, a natural protein found in grains like wheat, rye, and barley? Simply switching to a gluten free diet, which includes Rice Chex®, allows these people to live normal, healthy lives.
Celiac Disease, or gluten intolerance, is a lifelong autoimmune intestinal disorder that interferes with the body’s ability to absorb needed nutrients.
Without changing the crunchy, oven-toasted flavor of Rice Chex, General Mills has replaced barley malt with molasses resulting in a Gluten Free Cereal. General Mills has taken the requisite steps to prevent cross contamination and has tested the formula based on the proposed FDA standards. Questions & comments are welcome at 1-800-328-1144.
Chex® is a proud sponsor of the Celiac Disease Foundation, a national organization dedicated to promoting awareness and building a supportive community for celiac disease patients, families and health care professionals. CDF is actively involved in advocating for patient concerns and networking with other national and international organizations. For more information, check out celiac.org or call (818) 990-2354.
General Mills is a proud CSA Benefactor Member of the Celiac Sprue Association. Celiac Sprue Association with members and chapters nation-wide assist those with celiac disease. Celiac Sprue Association provides lifestyle information to all people on a gluten-free diet. For more information, check out csaceliacs.org or call 1-877-CSA-4-CSA.

{above information excerpted from http://www.chex.com/}

Why am I plugging Chex cereal? Well, as the title of this post suggests, I'm making gluten-free goodies to give away this Christmas. You never know when you may encounter a celiac. And this way, not a single gift recipient will have to worry about whether or not they can eat my goodies! Since very few companies go through the trouble of being certified celiac-friendly, it's important to plug that ones that are. Thanks, Chex!

Want to make gluten-free goodies too? Hop on the Chex website & check out their gluten-free recipes. Be sure you make your goodies using clean, stainless steal or non-porous glass before you make anything else to prevent cross-contamination.

Another One for the Wine Cellar

2008-04-24T21:26:00.002-05:00

We're huge fans of Cakebread. Not only do they make fabulous red wines, but we've really come to love their chardonnays, as well. But ... given the hefty price tag that comes with the name Cakebread, we aren't able to keep a lot on hand. It's what you call our "very special occasion" wine.

Anywho, when we were in Napa last fall, our hotel concierge recommended Groth. Number one, it's across the highway from the Cakebread vineyards (and we were looking to hit certain vineyards & wanted other recommendations along the route those would take us). Number two, given that fact (the across-the-road thing), their wines are touted to be equally as good (b/c of identical growing conditions) ... with a much smaller price tag. Unfortunately, we ran out of time in the valley to visit Groth. And thus we went home without even a taste.

Ever since then, Derek has been on the hunt to find Groth and hasn't had great success. That is, until recently when he noticed our neighborhood Tom Thumb was carrying the cab. Ouch. It has a pretty price tag in the grocery store at $50 a bottle if you're lucky enough to find it on special like we did (might be better in a wine store? or from the vineyard?), but that's still not as stiff as Cakebread which averages at least $95 retail. Anyway, he finally talked me into buying a bottle - '05 Cabarnet Sauvignon. And last night, we finally got around to opening it. Wow. This is a nice wine. I think it could use at least another year in the cellar to be stellar. But it was still a nice drink even now. It's very fruit-forward, which we tend to like, with terrific depth. I wouldn't necessarily put it in the same league as the Cakebread cab, but it definitely has potential. (For the oenophiles, here are more tasting notes direct from the vineyard.)

Parmesan Encrusted Tilapia

2008-03-26T14:28:00.000-05:00

Found this wonderful recipe in my many travels through the good-for-you cookbooks in my stash. It's simple to make in single servings (which is why I'm not including measurements). It's super simple and soooo good! Pair it with roasted asparagus and a spinach salad. Yum!

Ingredients
tilapia filets*
egg+
parmesan, shredded^
pepper
EVOO

*I used the single-serving, flash-frozen kind from Sam's
+Egg substitute is fine
^You can use an Italian blend, too, for stronger flavor

Directions

Spray non-stick skillet with non-stick spray. Add 1 T EVOO and heat over medium heat.
Beat 1-2 eggs in small bowl.
Add pepper to taste (about 1/8 tsp).
In separate bowl, add cheese (about 1/4 per filet).
Dredge tilapia filet in egg, making sure both sides of filet are covered well.
Move filet to cheese bowl, covering each side.
Repeat dredging in egg and another dip in the cheese bowl.
Add filet to hot skillet.
Turn tilapia once cheese has begun to toast. Continue turning to prevent scorching, but try not to turn too often as fish will begin to flake and fall apart as it begins to finish.
Check often to be sure cheese isn't scorching, reducing heat if necessary.
Pan fry until filet is cooked through, about 10-15 minutes for thicker pieces.

New Wine Find

2008-03-26T14:20:00.000-05:00

For ye fellow oenophiles out there, we found our new favorite table wine. And it just happens to be the house wine at Nick & Sam's Steakhouse, which is how we happened upon this beauty in the first place. We welcome to our house today an entire stash - sure to last at least until summer. So come on over & have a sip with us. Everyone we've introduced to this one has loved it as much as we have. Want more technical info (a/k/a winespeak)? There's a small blurb here. What's not to love about a great wine for less than $15???

Beef Satay w/ Veggies

2008-03-10T11:34:00.003-05:00

For the peanut & peanut butter lovers.

Ingredients
1 1-1.25 lb flank steak*
1/3 c lt. teriyaki sauce
1/2 tsp hot pepper sauce
1/2 med. red onion, cut into wedges
4 green onions, cut in 1 in. pieces
1 red or green bell pepper, cut in 3/4 in. chunks
3 T peanut butter
3 T water
2 T lt. teriyaki sauce
skewers

*For easier slicing, partially freeze steak

Directions

Trim fat from steak. Cut steak crosswise into thin slices.
In medium bowl, combine 1/3 c teriyaki sauce and 1/4 tsp hot pepper sauce.
Add steak to sauce and toss to coat. Cover and marinate in refrigerator for at least 30 min. (If using wooden skewers, put them in water now.)
Preheat oven to broil.
Drain steak, reserving marinade.
On skewers, alternately thread steak strips accordion style, onion wedges, green onion pieces, and bell pepper chunks.
Brush skewers with reserved marinade. Discard any remaining marinade.
Place skewers on unheated rack of broiler pan. Turning at least once, broil 4 to 5 in. from heat about 4 min. or until meat is slightly pink in center.
For peanut sauce, in small saucepan combine peanut butter, water, 2 T teriyaki sauce, and 1/4 tsp hot pepper sauce. Cook and stir over medium heat just until smooth and heated through.
Serve satay with warm peanut sauce.

Nutritional info: 230 Cal, 10 g total fat (3 g sat. fat), 38 mg chol, 730 mg sodium, 10 g carb, 2 g fiber, 24 g protein

Feta Stuffed Chicken

2008-02-25T10:36:00.002-06:00

We love stuffed chicken. This is a new recipe I tried from the Sonoma Cookbook. It actually called for mint in the stuffing, but I wasn't brave enough to try it. I used plain feta & added regular sun-dried tomatoes and substituted the mediterranean herbs for the mint instead. This was a hit!

Ingredients
1/4 c feta
2 T whipped cream cheese
2 T sun-dried tomatoes, chopped (do not reconstitute)
1 tsp dried basil
1 tsp dried oregano
1/2 tsp dried thyme
4 boneless, skinless chicken breasts
coriander
pepper
EVOO
1/4 c chicken or beef broth
1 10 oz pkg spinach

Directions

In small bowl, combine feta, cream cheese, sun-dried tomatoes, herbs, and 1/8 tsp ground pepper.
Trim chicken, if necessary. Cut small pockets in chicken and stuff with cheese mixture. Hold pocket closed with toothpicks if necessary.
In large non-stick skillet, add 1 T EVOO over medium to medium-high heat.
Add chicken.
Lightly sprinkle chicken with coriander and pepper.
Flip chicken after several minutes and sprinkle with coriander and pepper.
Cook chicken, turning often, until internal temperature is at least 170 F. If the exterior cooks too quickly, you may need to turn the heat down to medium-low to prevent scorching. This is particularly true if, like me, you have electric burners.
Remove chicken.
Pour in broth.
When broth begins to boil, add spinach.
Cook to desired consistency (some people prefer wilted spinach, while I prefer mine to be sauteed until mostly done).
Plate spinach covering it with chicken.

Nutritional Info: 266 cal, 11 g total fat (3 g sat.), 92 mg chol, 345 mg sodium, 4 g carb, 2 g fiber, 37 g protein

Hungarian Goulash

2008-02-04T08:36:00.001-06:00

This is a great winter recipe but honestly would be terrific all year long. It's relatively easy to put together (just some chopping to do), and once you get it in the crock pot, you just walk away. I love one dish (easy) meals!

Ingredients
2 lbs beef stew meat, trimmed and cubed (if not already)
2 tsp caraway seeds
2 T Hungarian paprika *
1/4 tsp salt
fresh ground pepper, to taste
1 lg onion, chopped
1 red bell pepper, chopped
1 14-oz can diced tomatoes
1 14-oz can low-sodium beef broth
1 tsp Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 T cornstarch mixed with 2 T water +
2 T fresh parsley, chopped (optional)
Egg noodles ^

* Hungarian paprika is worth seeking out for this dish b/c it delivers a fuller, richer flavor than regular or Spanish paprikas. Specialty food stores should carry it or order it online. (Note provided by recipe editor) I used regular paprika and added a dash of cayenne to add the zip the goulash would otherwise lack.
+ May take double, especially if you want your goulash to be thicker.
^ I got the whole wheat ones, and they turned out fine.

Directions

Place beef in crock pot.
Add caraway seeds (crushed for more intense flavor), paprika, salt, and pepper to small bowl and combine.
Sprinkle beef with spice mixture and toss to coat well.
Add onion and bell pepper to crock pot.
Combine tomatoes, broth, Worcestershire sauce, and garlic in medium saucepan. Bring to simmer.
Pour broth in crock pot.
Place bay leaves on top.
Cover and cook until beef is very tender (3-4 hrs on high or 7-7.5 hrs on low).
Discard bay leaves. Skim or blot any fat from top.
Mix cornstarch and water. Add to crock pot. Cook on high, stirring several times, until slightly thickened (10-15 min).
Boil egg noodles and cook to desired doneness.
Once goulash is to your desired thickness, serve over egg noodles. (We also had garlic toast to sop up the yummy juices.)

Extra tips

Cover and refrigerate leftovers for up to 2 days or freeze for up to 4 mos.
Prep ahead: trim beef & coat with spices. Prep vegetables. Combine tomatoes, broth, Worcestershire sauce, and garlic. Refrigerate in separate containers for up to 1 day. Follow recipe as usual.
You could add more veggies with ease.

Nutritional info (excluding noodles): Per serving: 180 Cal, 5g fat (2g sat, 2g mono), 48mg chol, 6g carb, 25g protein, 1g fiber, 250mg sodium, 298mg potassium, 40% DV zinc, 35% DV vit C, 25% DV vit A, 15% DV iron

Heath Bar Cake

2008-01-02T14:49:00.001-06:00

This is a favorite everywhere it goes. And the longer it sits, the better it gets.

Ingredients
One chocolate cake mix (any one will do)
Sweetened condensed milk (fat-free okay)
1 bag brickle
Cool Whip (lite or fat-free fine)
1 bag toffee chips (may sub more brickle)

Directions

Bake cake according to package directions.
Cool in pan 5 min. on wire rack.
Poke holes in cake with straw.
Pour sweetened condensed milk over entire cake.
Refrigerate at least 3 hrs. (overnight is best)
Sprinkle brickle on top.
Spread entire tub of Cool Whip on top.
Top with toffee chips (or brickle).

Nutritional info: Do you really think there's anything nutritional about THIS dessert?!

New Years Beans

2007-12-31T07:49:00.000-06:00

These beans are good all year, but we especially love them on New Year's Day because they're easy & sooooo yummy!

Ingredients
3 cans pintos w/ jalapenos
3 cans beans of your choice (plain pintos, black-eyed peas, navy beans, etc.), drained & rinsed
1 can hot Rotel
1 can original Rotel
1 pkg smoked sausage

Directions

Slice sausage into small circles about 1/2 in. in diameter.
Drain and rinse plain beans.
Put everything in crockpot.
Set to low.
Cook until heated through - usually an hour or two, but as long as it's on low, you can leave them simmering for several hours.

Serve with rice or cornbread.

Southwestern Pumpkin Soup

2007-10-23T08:05:00.000-05:00

I wanted a savory pumpkin soup, so I took a basic pumpkin soup recipe (Cooking Light, of course) & kicked it up. This recipe makes approximately 4-6 servings.

Ingredients
1 sm onion, diced*
1 sm green bell pepper, diced*
1 sm red bell pepper, diced*
2 cloves garlic, minced
EVOO
1/4 tsp coriander
1/2 tsp cumin
1/2 tsp chili powder
1/4 tsp paprika
1 15-0z can pumpkin
1 tsp garlic powder
1/4 tsp red pepper flakes
1 T dried cilantro*
1/4 tsp pepper, freshly ground
1-2 T lime juice
3-4 c low-sodium broth (beef or chicken will work)
1-2 c fat-free milk (adjust for desired soup thickness)

*I used the frozen seasoning blend for faster prep. You could add diced jalapeno, but I found the red pepper flakes gave enough heat.
*May substitute fresh cilantro. Measurement should be adjusted to your desired flavor either way. We love cilantro.

Directions

Heat EVOO in small stock pot over medium-high heat.

Add onions, bell peppers, and garlic.

Saute 5-10 min or until onions are clear, turning often to prevent garlic from burning.

Add coriander, cumin, chili powder, and paprika. Stir. Saute an additional 1-2 min.

Add pumpkin, garlic powder, red pepper flakes, cilantro, ground pepper, lime juice, and broth. Stir to combine. Bring to soft boil, stirring frequently.

Turn temp to med-low. Boil 5-10 min until heated through.

Add milk.

Boil an additional 5-10 min or until soup begins to thicken, stirring constantly to prevent scorching.

Serve with croutons on top. Add salt only as needed.

*I did not puree the soup. However, if you prefer a smooth soup, use an immersion blender to puree to desired consistency.

Stuffed Chicken

2007-09-24T10:33:00.000-05:00

Ingredients

4 T water, divided

1 (6 oz) pkg prewashed baby spinach

1 T EVOO, divided

1/4 c shallots, finely chopped, divided

1 garlic clove, minced

1/2 c crumbled feta cheese

1 T dry breadcrumbs

1/2 tsp dried oregano

3/4 tsp salt, divided (optional)

1/8 tsp freshly ground black pepper

1 lg egg white, lightly beaten *

3 boneless skinless chicken breasts, trimmed and washed *

1/4 tsp freshly ground black pepper

1/2 c dry white wine

3/4 c fat-free, less sodium chicken broth

1 1/2 tsp cornstarch

1 T butter

* I used egg substitute.

* Original recipe calls for turkey & all nutritional info based on turkey.

Directions

Preheat oven to 350F.
Heat large saucepan over medium-high heat. Add 1 T water and spinach.
Cover and cook 5 min. or until spinach wilts, stirring occasionally.
Place spinach in colander, pressing until barely moist.
Heat 1 T oil in saucepan over medium-high heat. Add 2 T shallots, 2 T water, and garlic.
Cover and cook 3 min. or until moisture evaporates.
Spoon shallot mixture into medium bowl. Add spinach, feta, breadcrumbs, oregano, 1/4 tsp salt (opt'l), 1/8 tsp pepper, and egg.
Cut horizontal pocket in each chicken breast, careful not to cut through.
Stuff breasts with spinach mixture, closing with twine or toothpicks.
Rub breasts with 1/2 tsp salt & 1/4 tsp pepper. (opt'l step)
Heat 2 T oil in oven-safe pan with lid. Add chicken.
Cook 5 min., browning on all sides.
Remove chicken from pan. Add 2 T shallots and saute 30 sec.
Stir in wine, scraping pan to loosen browned bits.
Add turkey and broth to pan. Bring to boil.
Cover and bake for 30 min. or until chicken is cooked through.
Remove from pan & keep warm.
Place pan on stove over high heat. Combine cornstarch and 1 T water, stirring with whisk.
Add cornstarch to pan. Bring to boil.
Cook 1 min. or until slightly thick, stirring constantly.
Remove from heat. Add butter, stirring with whisk.
Serve sauce with chicken.

Nutritional Info

Calories 191 (28% fat); Fat 5.9g (sat 2.8g, mono 2.2g, poly .5g); Protein 27.4g; Chol 74mg; Sodium 449mg; Fiber .7g; Iron 2.1mg; Carb 3.6g

Stuffed Pork Chops

2007-08-29T08:15:00.000-05:00

This recipe has evolved over time. I'm not sure if I originally got it from a cookbook or just made it up myself. As many times as it's morphed, I think it's safe to call it my own. This is definitely a favorite among family & friends who come over for dinner.

Ingredients
Pork loin cutlets or butterfly pork chops, about 1/2" thick
Allegro marinade, optional*
1-2 c whole wheat bread crumbs*
1 tsp basil
1 tsp oregano
1/2 tsp thyme
2 tsp garlic powder
1/4 tsp pepper
1 T parmesan cheese
1 T feta cheese
1 T sun-dried tomatoes, chopped (do not reconstitute)
1 tsp garlic, minced
2-3 T EVOO

*We've tried this recipe both ways--with and without marinading the chops before stuffing. The chops have much more flavor with marinade and the dish really benefits from the smokiness of the Allegro. Marinade at least 1 hr before cooking, turning every 15 min to insure even coverage.
** I make my own bread crumbs out of stale bread. We never seem to eat bread fast enough, and it's a great way to re-use that expensive bread we buy. To make bread crumbs: brush bread with EVOO. Sprinkle basil, oregano, thyme, and garlic powder over bread. Bake at 350F until bread is crisp, about 5-10 min. Let cool. Chop in food processor. Store in fridge or freezer in airtight container.

Directions

Marinade the chops at least 1 hour in Allegro.
Mix bread crumbs through EVOO in mixing bowl. The consistency should be crumbly but should stick together when pressed with a spoon.
Preheat oven to 400F. Spray baking pan with non-stick cooking spray.
Cut pocket in each chop with sharp knife, careful not to cut all the way through the chop.
Stuff each pocket with as much stuffing as you can force in. Hold chops closed with criss-crossed toothpicks, if necessary, making sure sides of chops meet together as closely as possible.
Drizzle each chop with about 1/2 tsp of EVOO. This keeps the chops from drying out as they cook.
Cover with foil.
Bake 30 min or until pork is to desired doneness. (Yes, pork can be cooked to medium so long as the internal temperature is at least 140F.) Bake a few minutes uncovered for desired browning, if necessary.

Mediterranean Frittata

2007-07-18T13:44:00.000-05:00

I took the basics of a frittata and used ingredients I had on hand that fit within the Sonoma Diet. Considering it was a total experiment, it turned out really well.

Ingredients
EVOO
Egg substitute
2-3 T fresh basil, chopped (divided)
1/8 tsp ground pepper
1/2 tsp garlic powder
2-3 strips bacon, diced
small can artichoke hearts, drained & chopped
6 grape tomatoes, quartered
2 tsp capers
Italian cheese blend

Directions

Add 1-2 T EVOO (enough to lightly coat bottom of pan) to small non-stick pan on medium heat.
Add equivalent of two eggs (1/2 c) to pan.
Sprinkle egg with pepper, 1/2 of chopped basil, bacon, and garlic powder.
Allow to cook 2-3 min.
Sprinkle egg with tomato, artichoke, capers, remaining basil, and cheese on top.
Reduce heat to medium-low.
Cook until egg is done & cheese has mostly melted.

Spicy Parmesan Pork Cutlets

2007-07-10T14:36:00.000-05:00

We had this dish last night. We had the pork over angel hair pasta with a side of steamed brocooli. It was delicious!

Ingredients

2 butterfly pork chops, sliced in 1/4" cutlets

2 T flour*

3/4 tsp salt*

1/8 tsp black pepper

2 tsp EVOO, divided*

Cooking spray

1 c onion, chopped (about 1 medium)

1 T garlic, minced

1 c tomato-and-basil pasta sauce (recipe follows)

1/4 tsp crushed red pepper

3 T fresh basil, chopped

2 T grated Parmesan cheese

Sauce

1 can diced tomatoes, drained

1 small can tomato sauce

1 can tomato paste

2 T fresh basil, chopped (divided)

1 T oregano

2 T garlic powder

1 T fresh rosemary

*I substituted whole-wheat bread crumbs

I omitted salt & did not need to add salt at the table

I used Smart Balance b/c it can cook at higher temps & has the added benefit of omega-3s, like EVOO

Directions

Sauce

In small stock pot, combine diced tomatoes, tomato sauce, tomato paste, half of basil, oregano, and garlic powder.
Bring to boil.
Reduce heat to low simmer. Simmer for 15-20 min.
Remove from heat.
Add remaining basil and fresh rosemary torn from stems.
Cover and set aside.

Main dish

Preheat oven to 450°.
Cut pork crosswise into 1/4-thick pieces.
Combine flour, 1/2 tsp salt, and black pepper in a shallow dish.
Dredge pork in flour mixture.
Heat 1 tsp oil in a large nonstick skillet over medium-high heat. Add pork in batches; cook 2 minutes on each side or until browned. Remove pork from pan. Repeat with remaining 1 teaspoon oil and remaining pork.
Coat pan with cooking spray. Add onion and remaining salt; sauté 2 minutes.
Add garlic; sauté 5 minutes or until onions are golden brown.
Stir in sauce and red pepper; cook 30 seconds.
Remove from heat; stir in basil.
Place pork on a jelly-roll pan coated with cooking spray. Top each piece with about 1 T pasta sauce mixture and 1/2 tsp cheese.
Bake at 450° for 5 minutes or until pork is done and cheese is melted.

Serve over pasta of your choice with a side veggie or salad.

Wine note: These savory pork cutlets take much of their flavor from the tomato-basil sauce. Tomatoes are, of course, high in acidity, and basil has a distinct herbal tang. Both factors work well with a juicy, medium-bodied Italian red that's not too powerful or tannic. Italian Dolcettos fill the bill perfectly.

Yield: 4 servings (serving size: 3 cutlets)

Nutritional Information
CALORIES 227(30% from fat); FAT 7.5g (sat 2.1g,mono 3.6g,poly 0.7g); PROTEIN 26.8g; CHOLESTEROL 76mg; CALCIUM 90mg; SODIUM 734mg; FIBER 1.8g; IRON 2.2mg; CARBOHYDRATE 12.6g

Marge Perry, Cooking Light, JANUARY 2007

Fish/Chicken/Veggie Marinade

2007-07-05T07:46:00.000-05:00

Recently, I made up the following recipe based on ingredients I had on hand. It worked well with shrimp, chicken, and summer veggies. And since there isn't all that much EVOO, you can use this on foods you're planning to grill. (NOTE for future: EVOO has a low flash point so you can't go overboard in any recipe if preparing for grilling items.)

Ingredients

1 bunch basil*
1 bunch thyme*
2-3 T garlic, minced*
2 lg lemons*
2-3 T EVOO
ground pepper
salt

*fresh herbs a must here
bottled garlic okay--if use fresh, cut back if you're not a big garlic fan
I used lemon thyme
lemons should be room temp

Directions

Remove basil from stem & chop. (Group and stack similar-sized leaves. Roll. Chop. Simple, right?) Add to lg ziptop bag.
Remove thyme from stem. (Hold end of stem and gently run two fingers down stem in opposite direction of leaf growth. Zips leaves off lickety-split.) Add to bag.
Mince garlic. Add to bag.
Roll lemon on cutting board to loosen juices. Cut in half. Squeeze in bag.
Add EVOO.
Add salt & pepper to taste.
Marinade item of choice for at least 15 min. on kitchen counter. (Naturally, the longer it marinades, the more flavor it absorbs.)

Beef Stroganoff

2007-06-26T14:25:00.000-05:00

Ingredients

1 lb beef sirloin steak, trimmed
cooking spray
3 cups mushrooms, sliced*
1/2 c onion, chopped
1 T butter
2 T flour*
1 c fat-free, less-sodium beef broth
1/4 c sherry*
1/2 tsp salt
1/8 tsp ground pepper
3/4 c reduced-fat sour cream
4 c hot noodles*
4 oz fat-free cream cheese*

*I used baby bellas b/c they're the only fungus I'll eat. The original recipe calls for cremini.
I used whole wheat flour, which requires cream cheese in order to get the stroganoff extra creamy at the end.
I didn't have sherry, so I used cabarnet savignon I had had opened for a while.
Traditionalists will use egg noodles, but I didn't have enough. I used bowties, but you could use any whole grain.

Directions

Cut beef diagonally across the grain into 1/4-inch-wide strips; cut the strips into 2-inch pieces.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; sauté 2 minutes or until lightly browned. Remove beef from pan; place in a medium bowl, and keep warm.

Spray additional cooking spray in pan. Add mushrooms and onion to pan; sauté 4 minutes. Remove from pan, adding mushroom mixture to beef.

Melt butter in pan over medium heat. Add flour. Cook 1 minute, stirring constantly to prevent scorching.

Gradually add broth, stirring constantly. Cook 1 minute or until thickened and bubbly, stirring constantly.

Add beef mixture, sherry, salt, and pepper to pan; bring to a boil. Reduce heat, and simmer 4 minutes.

Stir in sour cream and cream cheese. Cook an additional 5 min.

Remove from heat; let stand 30 seconds.

Serve beef mixture over noodles.

Nutritional Info
6 servings (serving size: about 2/3 cup beef mixture and 2/3 cup noodles)
CALORIES 352(30% from fat); FAT 11.7g (sat 5.3g,mono 3.9g,poly 1g); PROTEIN 24.2g; CHOLESTEROL 87mg; CALCIUM 40mg; SODIUM 355mg; FIBER 1.8g; IRON 3.1mg; CARBOHYDRATE 36g
Alison Ashton, Cooking Light, APRIL 2007

Ranchero Omelet

2007-06-23T16:43:00.000-05:00

Ingredients

2 eggs (or equiv egg sub.)
1/8 tsp salt
1/8 tsp ground pepper
2 tsp canola
1 T bell pepper, chopped
1 T onion, chopped
1 T garlic, minced
1 jalapeno, chopped
1/2 tsp cilantro, chopped
1 T cheese, shredded

Directions

In medium skillet, heat oil over medium heat. Saute bell pepper, onion, garlic, and jalapeno until onion is mostly clear. Remove from skillet & set aside.
Spray pan with non-stick spray. Add egg.
Add onion mixture to top of egg along with cheese and cilantro. Allow to cook 3-5 min.
Fold egg over to form pocket. Continue cooking, flipping occasionally for even cooking.
Cook until desired doneness.

Nutritional Info
219 Cal, 17g fat (5g sat), 429mg chol, 420mg sodium, 2g carb, 0g fiber, 15g protein

Broccoli with Almonds

2007-06-23T16:36:00.000-05:00

Ingredients

4 c broccoli florets*
4 cloves garlic, minced (2 tsp prepared)
2 T EVOO
1 T lemon juice
1/4 c sliced almonds, toasted
1/4 to 1/2 tsp crushed red pepper
1/4 tsp salt

*I used frozen. Cook through first before adding to pan of sauteed garlic.

Directions

Toast almonds in skillet, turning constantly to prevent scorching. Remove from pan & set aside.
In large skillet, cook broccoli and garlic in hot oil over medium heat for 5-8 min or until broccoli is crisp-tender.
Stir in lemon juice.
Sprinkle with almonds, red pepper and salt.
Toss to combine.

Nutritional Info: 142 cal, 11g fat (1g sat), 0mg chol, 150mg sodium, 9g carb, 3g fiber, 4g protein

More Recipes Soon

2007-06-08T14:41:00.000-05:00

It's been busy, busy for most of the spring. And quite frankly, that means there's been very little home-cooking...at least by me. I have two new cookbooks and plan to try lots of new recipes. As I find keepers, I'll be sure to post them. So check back in the next several weeks for new posts.

Peanut Sauce

2007-03-14T15:02:00.000-05:00

Have I mentioned how much of a sucker I am for oriental food? Love it! Here's a super-easy sauce that you can whip up in under 5 min. Cover your favorite combination of noodles & meat & veggies for a great Thai-inspired dish.

Ingredients
1/3 c peanut butter
1 tsp garlic powder
2 T lemon juice
2 T soy sauce
1/3 c water
cayenne, to taste

Directions

Combine ingredients in bowl. Stir well.
Microwave for 30 sec.

From Smucker's All Natural Peanut Butter jar

Sour Cream Chicken Enchiladas

2007-03-14T10:05:00.000-05:00

This is my neighbor's super-easy recipe. It's a great way to use up leftover rotisserie or baked chicken.

Ingredients
2-4 c chicken, shredded
1 c sour cream
1 can cream of chicken soup
1/2 c milk
1 sm can diced black olives
1 sm can green chilies
3 tsp chili powder
1 sm onion, finely chopped
2 tsp garlic, minced
2-3 c cheese, shredded
1-2 T EVOO
corn tortillas

Directions

Preheat oven to 350.
Spray 9x13 pan with non-stick spray.
Heat sour cream, soup, and milk over medium heat until bubbly.
Saute onions, garlic, and chili powder in deep-sided skillet over medium-high heat in EVOO until mostly clear.
Add chicken, green chilies, and 2 T of soup mixture to pan of onions and combine well. Remove from heat.
Coat bottom of 9x13 pan with 1 c of soup mixture.
Fill tortillas with chicken mixture, placing them in the pan with the seam down.
Top with remaining soup mixture, then olives and cheese.
Bake 30 min or until bubbly & heated through.

This recipe can easily be lightened with low fat or fat-free products. No nutrition info available.

Chicken Bruschetta

2007-02-24T12:21:00.000-06:00

Ingredients
1 tsp garlic powder
1/2 tsp salt, divided
1/4 tsp fresh ground black pepper
4 4oz boneless, skinless chicken breasts
cooking spray
1 T EVOO
1 8oz pkg presliced mushrooms*
1 sm zucchini, quartered lengthwise & sliced
4 garlic cloves, minced
1 c chopped plum tomato**
1/2 c chopped red onion
1/2 c chopped fresh basil
4 T balsamic vinegar
1/4 c grated fresh Parmesan

* I used baby bellas.
** I used cherry tomatoes, quartered.

Directions

Preheat broiler.

Cut chicken into thin strips. Sprinkle garlic powder, salt, & pepper over both sides of chicken. Spray with cooking spray for easier coating. Place chicken on broiler pan coated with cooking spray. Broil for 6 min on each side or until chicken is done. Remove from pan and keep warm.

Heat EVOO in skillet over medium-high heat. Add mushrooms, zucchini, and garlic. Saute 2 min. Add tomato, onion, basil, and vinegar. Saute 3 min. (or until veggies are cooked to your desired consistency)

Serve veggies over chicken. Sprinkle cheese on top.

Yield: 4 servings (serving size: 1 chicken breast, 1/2 veggies, 1 T cheese)

Nutritional info: Cal 229, Fat 7.3g (sat 2.1g), Prot 31.4g, Chol 71mg, Calcium 126mg, Sodium 489mg, Fiber 2.1g, Iron 2.3mg, Carb 9.7g

From Cooking Light

Basil, Chili, and Garlic Chicken

2007-02-24T11:55:00.000-06:00

If you love Asian food as much as I do, you'll find this simple recipe hits the spot. You'll think twice about going out the next time you get a craving. I know I sure do!

Ingredients
2 T fish sauce
2 T reduced-sodium soy sauce
4 tsp sugar*
2 tsp crushed red pepper
1/2 lb thin Asian rice noodles or vermicelli
3 T vegetable oil**
1/2 c thinly sliced onion
1 c finely chopped onion
8 cloves garlic, finely chopped (about 3 T)
1.5 lb boneless, skinless chicken breast, bite-size pieces
1 c torn fresh basil leaves
1/4 c torn fresh cilantro

*may substitute Splenda (it didn't make any difference in taste to me)
**I used Smart Balance blend of canola & olive oil

Directions

In small bowl, combine fish sauce, soy sauce, sugar, and red pepper. Stir. Set aside.

In large bowl of boiling water, add noodles. Cook according to package directions. Set aside.

While noodles are cooking, heat wok or large, deep skillet over medium-high heat until oil is hot, about 1 min. Add 2 T oil. Then add onion and garlic. Stir fry until fragrant and softened but not brown, about 3 min. Transfer to bowl & set aside.

To hot pan, add remaining 1 T of oil. Heat for about 1 min. Spread chicken in single layer in pan. Cook undisturbed until edges change color, about 1 min. Turn & continue cooking, tossing now & then, until lightly browned all over, about 2-3 min.

Add the sauce and onion mixture to the pan with the chicken. Toss to coat everything. Cook until chicken is done, about 2-3 min.

Remove pan from heat. Add basil & cilantro, tossing until slightly wilted.

Serve over noodles.

From Every Day with Rachael Ray

Candied Spiced Pecans

2006-12-04T18:22:00.000-06:00

Ingredients
3 c pecans
2 T butter
1/2 c light brown sugar *
1 1/2 tsp paprika
2 tsp chile powder
1 T ground cumin
1/4 c cider vinegar
salt, to taste

Preheat oven to 350F.
Melt butter in 12-in nonstick skillet over medium heat.
Add pecans & cook until lightly browned, about 3 min, stirring occasionally.
Add brown sugar & stir until sugar is melted onto pecans.
Stir in paprika, chile powder, & cumin.
Stir in cider vinegar.
Cook until vinegar evaporates.
Stir in salt to taste.
Place pecans in single layer on baking sheet.
Bake until crisp, about 4-5 min. Cook longer if pecans aren't sufficiently toasted.

These are terrific by themselves as a snack or as croutons in a salad.

* May substitute Splenda Brown Sugar, taking care of measurement (not 1:1 substitution).

From Southwestern Vegeterian by Stephan Pyles

Curried Butternut Squash Soup

2006-12-04T18:09:00.000-06:00

Ingredients
2 tsp EVOO
1 c leek, thinly sliced *
1 T curry powder
1 T brown sugar **
3/4 tsp ground cumin
1/4 tsp ground red pepper
5 garlic cloves, chopped
6 c butternut squash (about 3 lbs), seeded & chopped
6 c water
4 c Granny Smith apple (about 1 lb), cored & chopped
1/3 c whipping cream
3/4 tsp salt
2/3 fresh cilantro, minced (optional)

Directions

Heat oil in 2 qt pot. Add leek & next 5 ingredients (through garlic).

Cook 2 min, stirring frequently.

Add squash, water, and apple. Bring to boil.

Cover, reduce heat, & simmer 25 min or until squash & apple are fork-tender.

Puree soup using immersion blender.

Stir in cream & salt.

Cook 1 minute or until heated through.

Sprinkle each serving with cilantro.

* May substitute combination of shallot and green onion.
** May substitute Splenda Brown Sugar. Be careful about measurement. It is not 1:1.

Yield 10 servings (1 c each)

Nutritional info Cal 139, Fat 4.3g (sat 2g), Protein 2g, Chol 11mg, Calcium 87mg, Sodium 188mg, Fiber 6g, Iron 1.5mg, Carb 26.5g

From Cooking Light

Roasted Chicken & Bowtie Pasta Salad

2006-10-18T10:42:00.000-05:00

Ingredients
3 c uncooked farfalle
1/3 c orange juice
1/4 c lemon juice
2 T EVOO
1 T stone-ground mustard
2 tsp sugar (or Splenda)
1 1/4 tsp salt
1/2 tsp pepper, ground
1 1/2 tsp rice vinegar
2 c (about 2 breasts) chicken breast, cooked & shredded (rotisserie or canned also good sub)
1 1/2 c seedless red grapes, halve
1 c celery, diagonally cut very thin
1/3 c red onion, finely chopped
1/3 walnuts, coarsely chopped & toasted
3 T fresh chives, chopped (optional)
2 T fresh parsley, chopped (optional)

Directions

Cook pasta according to package directions, omitting salt & fat. Drain. Cool completely.

Combine orange juice through rice vinegar in large bowl, stirring with whisk.

Add remaining ingredients. Toss gently to combine.

Nutritional Info Yield: 6 servings (1 2/3 c), Cal 363, Fat 14.4g (sat 2.4g), Protein 18.5g, Carb 42g, Fiber 3.1g, Chol 33mg, Iron 2.2mg, Sodium 553mg, Calc 45mg

Louisiana Goulash

2006-10-18T10:36:00.000-05:00

Ingredients
3 1/4 c tomato, chopped (or sub 2 cans diced tomatoes, drained)
3/4 c celery, sliced
1/2 c water
1/3 c onion, chopped
1/2 tsp paprika
1/2 tsp thyme, dried
1/2 tsp dried rubbed sage
1/4 tsp ground red pepper
1/4 tsp Cajun seasoning
10 oz andouille sausage, cut into 1/4 in slices (or sub smoked sausage)
1 (14 oz) can fat-free, less-sodium chicken broth
1 garlic clove, minced
1 1/4 c uncooked long-grain brown rice
1/2 lb medium shrimp, peeled & deveined

Directions

Combine first 12 ingredients in pan. Bring to boil.

Stir in rice, cover, reduce heat, & simmer 45 min or until rice is tender.

Add shrimp. Cook 3 min or until shrimp are done.

Nutritional Info Yield: 8 servings (1 c), Cal 245, Fat 8g (sat 2.8g), Protein 15.2g, Carb 28.2g, Fiber 2.3g, Chol 68mg, Iron 2.3mg, Sodium 451mg, Calc 34mg

Green Chile Chicken Casserole

2006-10-18T10:00:00.000-05:00

This has become one of our favorite quick casseroles. And what a great way to reuse leftover chicken and tortillas. This also freezes well.

Ingredients
1 1/3 c fat-free, less-sodium chicken broth
1 c canned chopped green chiles, drained
1 c onion, chopped
1 c fat-free sour cream
3/4 tsp salt
1/2 tsp ground cumin
1/2 tsp black pepper, ground
2 cans condensed cream of chicken soup, undiluted
1 clove garlic, minced
24 (6-in) corn tortillas
4 c (about 1 lb) chicken, cooked & shredded (store-bought rotisserie, as well as canned, chicken works great when you're in a hurry)
2 c (8 oz) finely shredded cheddar cheese

Directions

Preheat oven to 350.

In large saucepan over medium-high heat, saute garlic and onions until tender.

Add broth, chiles, sour cream, salt, cumin, pepper, and soup, stirring with whisk. Bring to boil, stirring constantly. Remove from heat.

Spray 9x13 pan with cooking spray.

Spread about 1 c soup mixture in bottom of pan.

Arrange approx 6 tortillas over soup. Top with 1 c chicken and 1/2 c cheese.

Repeat layers, ending with cheese.

Bake for 30 min or until bubbly.

Nutritional Info Yield: 12 servings (about 3/4 c), Cal 335, Fat 10.8g (sat 5.9g), Protein 23.9g, Carb 34.3g, Fiber 3.2g, Chol 66mg, Iron 1.5mg, Sodium 693mg, Calc 270mg

Cajun Shrimp & Rice

2006-10-18T09:51:00.000-05:00

Ingredients
1 bag boil-in-bag long-grain rice (or brown rice)
2 T EVOO, divided
2 lbs large shrimp, peeled & deveined
1 T Cajun seasoning, salt-free (if possible)
1 T garlic, minced (bottled is fine)
1 c frozen stir-fry vegetables, thawed
1/4 c green onions, chopped
1/4 tsp thyme, dried
1/2 c canned Italian-style stewed tomatoes, drained
1/2 tsp salt
1/8 tsp black pepper

Directions

Cook rice according to package directions, ommiting salt & fat.

While the rice cooks, heat 1 T EVOO in large skillet over medium-high heat.

Sprinkle the shrimp with Cajun seasoning & toss to coat.

Add shrimp to pan. Saute 4 min or until done. Remove from pan & keep warm.

Heat 1 T EVOO in pan over medium-high heat. Add garlic & saute 30 sec.

Add the stir-fry veggies, green onion, & thyme. Saute 3 min or until tender.

Stir in cooked rice, shrimp, tomatoes, salt, & pepper. Cook 1 min or until thoroughly heated.

Nutritional info Yield: 4 servings (1 1/4 c), Cal 354, Fat 9.8g (sat 1.5g), Protein 37.4g, Carb 27g, Fiber 1.1g, Chol 259mg, Iron 5.3mg, Sodium 658mg, Calc 106mg

No Longer Neglected

2006-10-18T09:41:00.000-05:00

It's been a loooooooooong time since I've posted any recipes. This doesn't necessarily mean I've stopped cooking, though I must say that a busy schedule has certainly slowed down the kitchen time. We anxiously await the release of The Sonoma Diet Cookbook, due for release December 5, 2006. I've had tremendous luck with this diet, which I wouldn't necessarily categorize as a diet at all but rather a rethinking of dietary choices and portions. If Derek was more faithful in following the plan, he would have had greater success. But I'm just pleased that it made him rethink his portion sizes, even if it didn't necessarily endear him to healthier choices.

I do have several recipes to post that we tried over the summer. Most of these are compliments of Cooking Light and thus are healthy options for anyone watching the waistline. And it's about time to start thinking about our favorite fall recipes, like soups and stews, so those will begin appearing, as well.

Easy Balsamic Chicken

2006-03-23T19:04:00.000-06:00

As the title suggests, this is a super-easy and super-tasty recipe. Serve with a salad and steamed veggies.

Ingredients

4 boneless, skinless chicken breasts (1-1.25 lbs total)
1/4 c balsamic vinegar
1/4 c EVOO
3 cloves garlic, minced (1.5 tsp prepared)
1/4 tsp salt
1/4 tsp crushed red pepper

Directions

Place each chicken breast between two pieces of plastic wrap. Using the flat side of a meat mallet, pound lightly to 1/2 in thickness. Remove plastic.
Place chicken in self-sealing plastic bag.
Combine vinegar, oil, garlic, salt, & red pepper in small bowl. Pour over chicken. Seal bag & turn bag to coat chicken.
Marinate in fridge for 1-4 hrs, turning bag occasionally.
Drain, discarding marinade. Place chicken on rack in shallow roasting pan.
Roast at 400F for 15 min or until chicken is no longer pink (internal temp 170F).*

Nutrition information per serving: 177 Cal, 6 g total fat (2 g sat), 66 mg chol, 125 mg sodium, 2 g carb, 0 g fiber, 26 g prot

Prep: 15 min Marinate: 1-4 hrs Bake: 15 min Makes: 4 servings

* May also be grilled for 10-12 min.

Szechwan Shrimp

2006-03-15T07:27:00.000-06:00

If you like spicy Asian food, then this is the dish for you. This is super easy to make, particularly if you take the shortcut I did.

Ingredients

1-1.5 lb medium shrimp, peeled & deveined
1.5 tsp reduced-sodium soy sauce
1/2 tsp cornstarch
2 tsp garlic, minced
4 tsp reduced-sodium soy sauce
1 tsp cornstarch
1 T Oriental chili sauce
4 tsp fresh ginger (2.5 tsp ground)
1 tsp toasted sesame oil
1 T dry sherry or water
1/8 tsp kosher salt
4 tsp canola
2 c mushrooms, sliced
1 medium red bell pepper, thin strips
2 c pea pods, trimmed
6 c Napa cabbage
1/4 c dry-roasted peanuts
2 T green onions, sliced

Directions

In medium bowl, combine first three ingredients and set aside.
In small bowl, combine 5-10 and whisk until combined. Reserve.
Stir fry vegetables in canola on medium heat until crisp-tender.*
Add shrimp and garlic and saute until shrimp is done.
Stir in sauce and coat vegetables and shrimp well.
Serve immediately.

*As a timesaver, I keep frozen stir-fry vegetables on hand. The package generally includes broccoli, carrots, mushrooms, water chestnuts, and red peppers. If you're so inclined, you can add cabbage to the mixture. I couldn't find it the day I used the stir-fry veggies as a substitute. If you are on Wave 1 of the diet, this shortcut will not work since carrots are not allowed until Wave 2.

Nutritional Information per serving: 328 Cal, 14 g fat (2 g sat), 215 mg chol, 714 sodium, 16 g carb, 3 g fiber, 35 g prot

Prep time: 35 min Cook time: 10 min Makes: 4 servings

California Chicken Salad

2006-03-01T18:32:00.000-06:00

This is a fabulous chicken salad recipe. It's different but very tasty. Serve on top of salad or in a whole wheat pita.

Ingredients

1 lb cooked chicken breast, cubed*
2 Granny Smith apples, cored & chopped
1 c celery, chopped (2 stalks)
1/2 c green onion, chopped
2 T fresh parsley, chopped (1 tsp dried)
1/4 c light sour cream
1/4 c red wine vinegar
3 T mayo or salad dressing
1/2 tsp kosher salt
1/4 tsp freshly ground pepper
1/4 c walnuts, chopped & toasted (I subbed pecans)

Directions

In large bowl, combine 1-5.
Stir in 6-10.
Fold nuts in last.

*I pan-roasted chicken in EVOO. For extra flavor, season the chicken with coriander, granulated garlic, salt & pepper.

Nutrition facts per serving: 258 Cal, 12 g fat (2 g sat), 70 mg chol, 288 mg sod, 11 g carb, 3 g fiber, 26 g pro

Start to finish: 35 min Makes: 6 servings

Greek Pizza

2006-02-17T08:25:00.000-06:00

For Derek, the hardest part of any diet is giving up his favorite food group...pizza. He was thrilled to find this recipe in the book.

Ingredients
12-in whole wheat bread shell (Boboli*)
2 c whole, fresh baby spinach leaves
8 oz boneless, skinless chicken breast, cooked & diced
1/2 c cherry tomatoes, quartered
1/4 c reduced-fat feta cheese, crumbled
2 T walnuts or pine nuts, chopped
1/2 tsp dried oregano
1/2 tsp dried rosemary

Red Wine Vinaigrette
2 T red wine vinegar
1 T shallot, finely chopped
1.5 tsp Dijon mustard
2 T EVOO
Kosher salt
Freshly ground pepper

Directions

Place crust on baking sheet (or stone).

Top with ingredients.

Drizzle red wine vinaigrette over pizza.

Bake at 400F for 10-15 min or until heated through.

Red Wine Vinaigrette

In small bowl, combine vinegar & shallot. Let stand 5 min.

Whisk in mustard.

Add oil in thin, steady stream, whisking constantly until combined.

Whisk in salt & pepper.

Use immediately or cover & chill up to 3 days. (If using chilled, allow it to come to room temperature--at least 30 min)

*When I was unable to find the Boboli crust, I made a whole wheat crust in the bread machine. Post comments for a recipe.

Nutrition facts per serving:404 Cal, 17 g fat (4 g sat), 56 mg chol, 639 mg sod, 38 g carb, 6 g fiber, 29 g pro

Prep time: 15 min Cook time: 10-15 min Serves: 4

Toasted Quinoa Pilaf with Roasted Vegetables

2006-02-13T18:22:00.000-06:00

This is a terrific side for any meat. We've enjoyed it with several, including steak, chicken, and pork.

Ingredients

2 zucchini, diced
2 squash, diced
1 med onion, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 bell pepper, diced
1 T EVOO
2 T shallots, finely chopped
6 cloves garlic, minced (1 T prepared)
1 T EVOO
2 c quinoa*, rinsed & well drained
3 c reduced-sodium chicken broth
1.5 tsp fresh thyme, chopped or 1/2 tsp dried
Kosher salt
Fresh ground black pepper

Directions

In a large saucepan, cook shallots and garlic in hot oil over medium heat until tender.
Carefully stir in quinoa. Cook and stir about 5 min or until quinoa is golden brown.
Carefully stir in broth and thyme. Bring to boiling; reduce heat.
Cover and simmer 20 min or until quinoa is tender and fluffy.
While quinoa is simmering, roast vegetables in pan with oil until tender and carmelized.
Stir together. Season to taste with salt & pepper.

Nutrition facts per serving (excluding vegetables): 125 Cal, 3 g fat (0 sat), 0 mg cholesterol, 169 mg sodium, 21 g carbo, 2 g fiber, 4 g prot

*NOTE: Look for quinoa in the health food/grains section of your local grocery store, at a health food store, or at a large supermarket. You may substitute barley. Cut cooking time in half.

Spanish Eggs

2006-02-12T14:53:00.000-06:00

The spices in the vegetables really remind me of juevos rancheros. While Derek wasn't wild about this recipe, I really like it. Hope you do, too.

Ingredients

1 yellow bell pepper, diced
1 fresh jalepeño, seeded & diced
2 cloves garlic, minced (1 tsp prepared)
1 T EVOO
1 1/3 lbs roma tomatoes, seeded & diced
1.5 tsp chili powder
1/2 tsp cumin
1/4 tsp kosher salt
4 eggs (or egg substitute)

Directions

In large skillet, cook 1-3 in hot oil about 2 min or until tender.
Stir in 6-8. Bring to boiling; reduce heat. Cover and simmer 5 min.
Break one egg at a time and carefully slide into simmering tomato mixture. Sprinkle eggs with salt & pepper, if desired.
Cook covered over medium-low heat for 4-5 min or until eggs are to desired doneness.
To serve, transfer eggs to plate & surround with tomato mixture.

Nutrition facts per serving: 173 Cal, 11 g total fat (2 g sat fat), 212 mg chol, 267 mg sodium, 11 g carbo, 3 g fiber, 9 g prot

Start to finish: 30 min Makes: 4 servings

Marinated Flank Steak

2006-02-10T08:22:00.000-06:00

Convincing Derek that flank steak can be just as tender and full of flavor as a filet was tough business. But he did eventually give in to trying this recipe. Surprise! It's really wonderful.

Ingredients

1.5-2 lb beef flank steak
1/4 c fresh rosemary, chopped (or 1 T dried, crushed)
1 T fresh marjoram, chopped (or 1 tsp dried, crushed)
1 T fresh oregano, chopped (or 1 tsp dried, crushed)
3 cloves garlic, minced (or 1.5 tsp prepared)
1.5 tsp paprika
1 tsp kosher salt
1 tsp crushed red pepper
1 tsp freshly ground black pepper
3 T extra-virgin olive oil (EVOO)

Directions

Trim fat from meat. Score both sides of steak in diamond pattern by making shallow cuts at 1-in intervals; set aside.
In small bowl, mix together 1-9 of ingredient list. Stir in oil until combined.
Spoon oil & herb mixture over both sides of steak, rubbing it in with your fingers. Place steak in shallow dish or zip bag. Cover and refrigerate for 1-24 hours. (Note: the longer you allow it to marinate, the more tender it will be and the more flavor it will have.)
For gas grill, preheat and then reduce heat to medium. Place steak over heat. Cover and grill 17-21 minutes or until medium doneness (internal temperature of 160F).
Transfer steak to cutting board. Cover and let stand 10 min. To serve, slice very thinly across the grain.

We had a roasted vegetable quinoa pilaf (recipe later) and a field green salad. Yummy!

Nutrition facts per serving: 183 Cal, 11 g total fat (3 g sat), 34 mg chol, 287 mg sodium, 1 g carbo, 0 g fiber, 19 g protein

Prep: 20 min Marinate: 1-24 hrs Grill: 17 min Stand: 10 min Makes: 8 servings

A New Year...New You

2006-02-09T16:04:00.000-06:00

Like many Americans, Derek and I made a New Year's resolution to eat better. With this resolution came the search for a diet that would accommodate. It's been almost a year since I was diagnosed with hypertension. It's a familial thing--I just couldn't escape the genes this time! And it's been a few months since Derek was diagnosed with severe, obstructive sleep apnea. With both conditions, even a little weight loss could go a long way in either controlling it or alleviating symptoms.

Most of you know that I'm not overweight by all "standards." Derek, though likewise not obese by all "standards," could lose a few pounds. Both of us were encouraged to lose some weight. I only need 5-10 lbs to significantly drop my blood pressure, which is creeping up once again. Derek could lose a bit more to get down to a more ideal weight. (Unfortunately, he's sleep apnea can only be controlled with a CPAP machine.)

All of this dialog leads to our current diet. We've done South Beach and found it very difficult to follow long-term since it's so restrictive. We were both successful in losing a few pounds, but it was very short-lived. A co-worker suggested I read the Sonoma Diet book. It's basically a Mediterranean-style diet, similar but not identical to South Beach in principles. It encourages healthy eating through portion control and allows healthy, whole grains from the beginning, along with promoting lots of fresh fruits and vegetables and lean meats. We have really enjoyed the diet, though adjusting to "proper" portion sizes has been the hardest part.

The purpose of The Kitchen is to share recipes from the diet, along with a few extras we find really yummy & not total diet-crashers.