Bandwagon Cookbook

Lemon Marinade

2012-01-26T12:36:00.000-08:00

Use this marinade for chicken or pork (marinate in fridge up to 12 hours) or for fish or seafood (marinate in fridge for 15 minutes). This makes enough marinade for 1pound of meat.

1/4 cup lemon juice
1/4 cup dry white wine (or chicken or vegetable broth)
2 teaspoons grated fresh lemon rind
2 tablespoons olive oil or canola oil
1 teaspoon minced garlic
1/2 teaspoon onion salt
1/8 teaspoon pepper
1 tablespoon fresh or 1 teaspoon dried herb of your choice (tarragon, oregano, thyme,
basil, rosemary, sage etc.)

Whisk the ingredients together until well combined. Put the meat in a plastic zip bag, pour the marinade over the meat, zip the bag, and lightly massage the meat to evenly distribute the marinade. When ready to cook the meat, remove it from the marinade and discard the marinade, or put it in a small saucepan and boil it for 1-2 minutes and serve with the meat.

Note: DO NOT use the marinade as a sauce until you boil it to kill any cooties.

Baked Eggplant with Artichokes

2012-01-26T12:25:00.000-08:00

1 tablespoon olive oil
8 ounces roughly chopped fresh mushrooms
1 can (14 ounces) artichoke hearts, drained & roughly chopped
1/4 cup sliced black olives
1 teaspoon minced garlic
1 teaspoon dried Italian herb blend
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup prepared garlic hummus
1/4 cup white wine
1/4 cup chicken broth
8 slices grilled or broiled eggplant
6 ounces shredded Italian cheese blend

Preheat the oven to 350◦F. Coat a deep baking dish with cooking spray.

Heat the olive oil over medium heat in a large nonstick skillet. Add the mushrooms and saute for 2 minutes or until softened. Add the garlic, artichoke hearts, olives, herb blend, salt, pepper, hummus, wine and chicken broth. Cook and stir for 2 minutes. Remove from the heat.

Place four slices of eggplant in a single layer in the prepared casserole. Spread with 1/2 of the mushroom mixture. Sprinkle with 3 ounces of the cheese. Place another 4 slices of eggplant over that and repeat the layers to use up the vegetables and cheese, ending with a layer of cheese. Cover with foil and bake for 30 minutes. Remove the cover and bake for another 15 minutes. Remove from the oven and let stand five minutes before serving.

8 servings
Per serving (1 cup):
Calories: 172.5, total fat: 12.8 g, saturated fat: 3.3 g, cholesterol: 8.6 mg, sodium: 348 mg, carbs: 8.1 g, fiber: 3 g, sugars: .2 g, protein: 12.3 g

Cheesey Greens Casserole

2011-12-15T07:47:00.000-08:00

This a great dish for the puree diet phase. For an extra creamy version, puree the cottage cheese before adding it to the other ingredients.

2 cups frozen chopped greens (turnip, spinach, or 1 cup of each)
2 cups (about 8 ounces) reduced-fat cheddar cheese, cubed
1 16-ounce container reduced-fat (1%) cottage cheese
3 cups egg substitute
¼ cup flour

Preheat oven to 350°F. Spray a casserole dish with cooking spray.

Drain the greens and pat any excess moisture off with paper towels. Combine the greens with the rest of the ingredients and stir until well mixed. Pour the mixture into the prepared casserole dish.

Bake for 35 minutes or until lightly browned and set (mixture doesn’t jiggle).

8 servings

Per serving (1 cup each):
Calories: 169.3, total fat: 3.1 g, saturated fat: 1.8 g, cholesterol: 10.1 mg, sodium: 610.1 mg, carbs: 7.8 g, fiber: 1.5 g, sugars: .6 g, protein: 25.8 g

Garbanzo Galore

2011-09-04T09:18:00.000-07:00

1 cup diced tomatoes
1 cup cooked garbanzo beans (chick peas)
¼ cup chopped onion
2 teaspoons cornstarch
¼ teaspoon salt
¼ teaspoon pepper
1 teaspoon chopped fresh oregano, or ½ teaspoon dried
⅓ cup fresh whole grain breadcrumbs (about 1 slice)
¼ cup rolled oats
2 tablespoons chopped walnuts (or substitute pecans or
almonds)
2 tablespoons grated Parmesan cheese
1 teaspoon minced garlic
1 tablespoon olive oil

Preheat the oven to 350◦F. Coat a baking dish with cooking spray.

Combine the tomatoes, beans, onion, cornstarch, salt, pepper and oregano in a medium bowl. Pour into the prepared baking dish. Combine the breadcrumbs, oats, walnuts, Parmesan, garlic and olive oil in another bowl and stir until well mixed. Sprinkle the tomato mixture evenly with the crumb mixture. Bake 40 to 45 minutes, until the casserole is bubbly and the topping is browned. Remove from the oven and let sit five minutes before serving.

6 servings
Per serving ( ½ cup):
Calories: 128.4, total fat: 5.5 g, saturated fat: 1 g, cholesterol: 1.6 mg, sodium: 279.6 mg, carbs: 18.4 g, fiber: 3.4 g, sugars: .5 g, protein: 4.4 g

Edamame & Barley Salad

2011-09-04T09:02:00.000-07:00

¼ cup barley (uncooked, rinsed)
¾ cup vegetable broth (or water)
⅛ teaspoon salt
¼ cup fat-free plain Greek yogurt
1 teaspoon grated lime zest
2 tablespoons lime juice
1 tablespoon Bragg Liquid Aminos (or substitute soy sauce)
½ teaspoon minced garlic
½ teaspoon chili powder
1 teaspoon chopped fresh oregano, or ½ teaspoon dried
2 tablespoons canola oil
1 cup frozen, shelled cooked edamame beans
¼ cup chopped red bell pepper
¼ cup chopped yellow bell pepper
¼ cup chopped scallions
¼ cup chopped celery

Combine the barley, broth, and 1/8 teaspoon of salt in a small saucepan. Bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and cook for 40 to 45 minutes or until the barley is tender but not mushy. Remove from the heat and allow to cool.

In a medium bowl, whisk together the yogurt, lime zest and juice, Bragg Liquid Aminos, garlic, chili powder, oregano and canola oil. Add the edamame, red and yellow bell peppers, scallions, celery, and the cooled barley. Toss to combine. Serve at room temperature or refrigerate for one hour and serve cold.

6 servings
Per serving (1/2 cup):
Calories: 117.5, total fat: 5.8 g, saturated fat: .4 g, cholesterol: 0 mg, sodium: 345.5 mg, carbs: 12 g, fiber: 3.1 g, sugars: 1.2 g, protein: 4.6 g

Herbed Mushroom Salad

2011-06-11T10:19:00.000-07:00

4 tablespoons olive oil
4 tablespoons lemon juice
1 teaspoon grated lemon zest
½ teaspoon garlic salt
1 tablespoon chopped fresh herbs
1 tablespoon chopped fresh Italian parsley
½ teaspoon Splenda®
16 ounces raw mushrooms, sliced

Whisk the first six ingredients together in a medium bowl until well combined. Add the mushrooms and toss to evenly coat with dressing. Refrigerate 30 minutes. Serve the salad with a slotted spoon so that the dressing can drain away from the mushrooms.

4 servings (about 1/2 cup each)

Roasted Peaches

2011-06-07T10:11:00.001-07:00

¼ cup chopped almonds
3 medium (2-1/2” diameter, about 4 ounces each), peaches,
halved and pitted (or substitute plums or nectarines)
2 tablespoons orange juice
1 tablespoon lemon juice
2 tablespoons Splenda® brown sugar blend
½ teaspoon ground fennel seed
¼ teaspoon ground coriander
pinch of ground nutmeg

Preheat the oven to 400◦F. Line a shallow baking dish with aluminum foil and coat it with cooking spray.

Heat a small nonstick skillet over high heat. Add the almonds and toast them for three to five minutes, stirring frequently, until golden brown. Watch them closely to avoid burning them. Remove from the heat and set aside.

Place the peach halves in a single layer in the prepared baking dish, cut side up. Whisk the rest of the ingredients together in a measuring up until the Splenda® dissolves, then drizzle the mixture evenly over the peaches.

Roast for 15 to 20 minute or until the peaches are tender, adding more orange juice to the baking dish if necessary to keep everything moist.

6 servings

Deviled Eggs 3 ways

2011-04-17T10:06:00.000-07:00

AMERICAN
6 large hard-cooked eggs, peeled & sliced in half lengthwise
1 teaspoon lemon juice
1 tablespoon sweet pickle relish
2 scallions, chopped
1 teaspoon Worcestershire sauce
Dash of salt
2 tablespoons olive oil mayonnaise
2 tablespoons fat free plain Greek yogurt
1 teaspoon yellow mustard
More scallions for garnish (optional)

Carefully remove the yolks from the eggs and put them in a bowl with the other ingredients. Mash well with a fork or puree in a mini food processor. Mound the yolk mixture in the egg white halves with a spoon. If desired, top each egg half with a small piece of roasted red pepper.

CHEESE & BACON
6 large hard-cooked eggs, peeled & sliced in half lengthwise
1 teaspoon lemon juice
¼ cup finely grated reduced-fat cheddar cheese
2 scallions, chopped
1 tablespoon chopped fresh parsley
2 slices bacon, cooked & crumbled
2 tablespoons olive oil mayonnaise
2 tablespoons fat free plain Greek yogurt
1 teaspoon yellow mustard
More bacon crumbles for garnish (optional)

Carefully remove the yolks from the eggs and put them in a bowl with the other ingredients. Mash well with a fork or puree in a mini food processor. Mound the yolk mixture in the egg white halves with a spoon. If desired, top each egg half with more bacon crumbles.

CURRIED
6 large hard-cooked eggs, peeled & sliced in half lengthwise
1 teaspoon lemon juice
2 scallions, chopped
2 teaspoons curry powder
2 tablespoons olive oil mayonnaise
2 tablespoons fat free plain Greek yogurt
1 teaspoon Dijon mustard
dash of cayenne pepper
More scallions for garnish (optional)

Carefully remove the yolks from the eggs and put them in a bowl with the other ingredients. Mash well with a fork or puree in a mini food processor. Mound the yolk mixture in the egg white halves with a spoon. If desired, top each egg half with more chopped scallions.

Roasted Chick Peas

2011-04-01T07:04:00.000-07:00

1 can (15.5 ounces)chick peas (garbanzo beans), rinsed, drained, and patted dry with paper
towels
1 tablespoon olive oil
1/4 teaspoon each ground cumin, smoked paprika, & kosher salt

Preheat the oven to 350F. Spray a baking sheet with cooking spray. Combine the chick pease, oil, and seasonings, and place them in a single layer on the baking sheet. Roast for 20 minutes, stir the chick pease around on the baking sheet, and roast for another 20 minutes or until they're browned and crunchy. Serve warm or let them cool. Store any leftovers in the refrigerator.

8 servings - 1/4 c. each

Coconut Dream

2011-03-30T15:43:00.000-07:00

A spoonful of this creamy dessert makes a great topping for fruit salad or a dip for cut-up fresh fruit.

4 ounces reduced-fat cream cheese, softened
½ cup light coconut milk
2 cups thawed, fat-free whipped topping (such as Cool
Whip)
1/2 teaspoon coconut extract
1 tablespoon Splenda (or to taste)

Process the cream cheese and coconut milk in a food processor.
Fold in the whipped topping, coconut extract, and Splenda. Refrigerate until ready to serve.

8 servings (1/2 cup each)

Tropical Shrimp Bisque

2011-03-30T15:32:00.001-07:00

16 ounces raw medium shrimp, shelled and deveined
1/2 teaspoon onion salt
1/4 teaspoon curry powder (or to taste)
dash cayenne pepper (to taste)
1 tablespoon canola oil
1/2 cup chopped onion
2 teaspoons minced fresh ginger
2 cans (8 ounces each) pineapple tidbits with juice
1 cup peeled, pitted and chopped mango (about 1 medium
mango)
1 cup peeled, seeded, chopped cucumber
1 can (13.5 fluid ounces) light coconut milk
3 tablespoons chopped fresh tarragon (or cilantro)

Toss shrimp with salt, turmeric, and cayenne in a medium bowl. Cover and refrigerate 30 minutes.

Heat the oil in a large nonstick skillet over medium heat. Add the onion and ginger and cook for two to three minutes or until the onion is softened and translucent. Add the seasoned shrimp and cook for another one to two minutes. Add the pineapple tidbits and juice, mango, and cucumber and simmer over medium-low heat for three to four minutes or until the shrimp are pink and the cucumber is tender. Transfer half of the mixture to a blender or food processor, add the coconut milk, and whiz until smooth. Pour the pureed mixture back into the skillet and cook for four to five minutes or until the bisque is heated through.

To serve, ladle the bisque into soup bowls and sprinkle with the chopped tarragon.

8 servings

Cucumber & Fruit Salad

2011-03-19T15:28:00.001-07:00

1/4 cup cider vinegar

1 tablespoon honey (or agave syrup)

1 tablespoon canola oil

1 teaspoon chopped fresh tarragon or basil (or 1/2 teaspoon dried)

1/4 teaspooon salt

1/8 teaspoon pepper

1 cup peeled, seeded, sliced cucumber

1 cup fresh citrus salad, such as Del Monte Fruit Naturals

1/2 cup chopped fresh tomatoes

1/4 cup dried cherries (or cherry-flavored dried cranberries)

2 tablespoon chopped red onion

2 tablespoon chopped pecans

Whisk together the vinegar, honey, oil, tarragon, salt and pepper in a medium bowl. Add the cucumber, citrus salad, tomatoes, dried cherries and onions and toss gently to combine. Refrigerate for 30 minutes. Add the chopped pecans just before serving.

Citrus Avocado Salad

2011-03-19T14:09:00.000-07:00

1/4 cup citrus juice (from the segments below, or use bottled juice)

2 tbl rice vinegar

2 tbl chopped fresh cilantro

1 tsp minced fresh ginger

1 tsp grated orange rind (or True Lemon crystallized orange)

1/2 tsp Splenda

1/4 tsp onion salt

1/4 tsp pepper

1-1/2 cups citrus fruit segments (orange, grapefruit, lemon, lime, tangerine, etc.), but into bite-

size pieces

1 ripe but firm avocado, halved, pitted, peeled & diced

2 tbl finely chopped red onion

In a medium bowl, whisk together the juice, vinegar, cilantro, ginger, rind, Splenda, salt & pepper. Add the citrus fruit, avocado, and onion and stir gently to combine. Refrigerate for one hour before serving.

Hot Slaw

2011-03-12T13:53:00.000-08:00

1 teaspoon canola oil
1 cup chopped red onion
1 package (10 oz) pre-shredded angel hair cabbage)
1 tablespoon Bragg Liquid Aminos (or reduced-sodium soy sauce)
1 tablespoon cider vinegar
1 Tablespoon olive oil mayo
1/2 teaspoon Splenda
1/4 teaspoon pepper
1/2 teaspoon dried dill weed
1/4 teaspoon celery salt
2 tablespoons light sour cream
2 slices bacon, cooked crispy, drained and crumbled (or 1/4 cup bacon bits)

Heat the oil in a large nonstick sauce pan over medium-high heat. Add the onion and saute 2-3 minutes, until it begins to soften. Add the cabbage, Bragg, vinegar, mayo, Splenda, pepper, dill and celery salt. Cook, stirring frequently, for 8-10 minutes or until the cabbage wilts and is tender-crisp. Reduce the heat to medium low, add the sour cream and stir. Cook just below a simmer for 2-3 minutes or until heated through, being careful not to let the mixture boil and curdle. Serve with one tablespoon of crumbled bacon scattered on top of each serving.

6 servings (1/2 cup each)

Tex-Mex Meatloaf or Meatballs

2011-03-05T13:13:00.000-08:00

1/2 cup liquid egg substitute - southwestern flavor
1/2 teaspoon onion salt
1/4 teaspoon pepper
1 teaspoon chili powder
1/2 cup minced onions
1 cup crushed saltine or other crackers
1 cup shredded reduced-fat Mexican style cheese blend
1/2 cup prepared tomato salsa
1 lb ground turkey, or a mixture of ground turkey & ground beef

Preheat the oven to 350F.

Combine all the ingredients except salsa in a mixing bowl.

For meatloaf:
Spray a loaf pan with cooking spray. Pat the mixture into the prepared loaf pan. Pour the salsa on top and spread evenly over the loaf. Bake for 45-50 minutes or until a meat thermometer inserted in the middle reads 180F. Remove from oven and let sit for 5 minutes before slicing and serving.

For meatballs:
Spray a baking sheet with cooking spray. Form the meat mixture into 1" balls and place them on the prepared baking sheet. Bake for 10 minutes, turn the meatballs over, bake for another 10 minutes. Serve with salsa on the side.

BBQ Sloppy Joes

2011-03-05T13:02:00.000-08:00

Family and guests can have this over hamburger buns while you enjoy it on top of a cooked veggy like broccoli or cauliflower. You get your protein and complex carbs that way, plus lots of flavor!

1 lb lean ground turkey (or a mix of turkey & beef)
1 medium onion, chopped
1 medium red or green bell pepper, chopped
1/2 cup of your favorite barbecue sauce (we like KC Masterpiece Original)
1/2 cup condensed cream of mushroom soup (with reduced fat & sodium)
1/2 cup beef or vegetable broth
4 ounces shredded 2% cheddar cheese
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce (or to taste)

Brown the meat in a large non-stick skillet over medium high heat until browned, breaking it up into small pieces with a spatula. Drain and set aside.

Add the onion and pepper to the skillet and cook over medium high heat for 4-5 minutes or until softened. Add the rest of the ingredients and stir. Cook over medium heat until the cheese is melted. Add the cooked meat, stir, and cook for another minute or until everything is heated through.

4-6 servings

Good Old Roast Chicken

2011-02-20T13:08:00.000-08:00

My husband and I love roast chicken, but the average roaster (5+ pounds) is far more than we need nowadays, so generally I buy a whole frying chicken (2-3 pounds) so that we can enjoy one meal of hot roast chicken and then eat the leftovers in a salad later in the week. My husband likes to do the beer can chicken on the grill, but if it's too cold or rainy outside, I do the chicken inside.

1 whole frying chicken (about 2-3 pounds)
1 lemon, cut in 8 pieces
2 tablespoons chopped fresh herbs (we like rosemary, sage, and thyme) or 2 teaspoons dried herbs
1/2 medium onion, thickly sliced
butter-flavored cooking spray
salt & pepper to taste
1/2 cup chicken broth + 1/4 cup lemon juice for basting
1 cup chicken broth (or a combination of broth & white wine) (for the gravy)
2 tablespoons flour

Preheat the oven to 375F. Spray a roasting pan and rack with cooking spray. Combine the chicken broth and lemon juice in a measuring cup and set aside.

Remove giblets (if any) from the chicken cavity, cut away any visible fat, rinse the chicken and dry with paper towels. Sprinkle 1 tablespoon of herbs and some salt and pepper in the cavity. Fill the cavity with lemon chunks and onion slices (if there are extras, put them in the roasting pan). Put the chicken breast side up on the rack in the roasting pan. Spray the chicken with butter-flavored cooking spray. Sprinkle with salt, pepper, and the remaining tablespoon of herbs. Put the roasting pan in the oven and cook the chicken for 20 minutes.

Pour half of the broth & juice mixture over the chicken. Return the pan to the oven and cook for another 20 minutes. Pour the rest of the broth & juice mixture over the chicken, return it to the oven, and cook for another 20-30 minutes or until juices run clear, a meat thermometer reads 190F when inserted in the breast, and the skin is golden brown. Remove the pan from the oven.

Lift the chicken off the rack, tipping the bird so that the juices can run out of it into the pan, and transfer the bird to a serving platter. Cover loosely with aluminum foil and set aside.

Remove the rack and any pieces of onion or lemon from the roasting pan and discard.

To make gravy: put the roasting pan on a burner on the stove set on medium-high heat. Add the flour and using a whisk, combine the flour with the cooking juices in the pan until a thick sludge develops. Add the cup of broth and continue to stir until the broth and flour mixture are well combined and the gravy is thickened to your preference, about 3-5 minutes. Taste the gravy and add salt and pepper to taste. Pour the gravy into a gravy boat or small pitcher.

Carve the chicken and serve it with the gravy.

Basic Vinaigrette Dressing

2011-02-07T14:41:00.000-08:00

Traditional French vinaigrette is made with 3 parts oil and 1 part vinegar. I prefer it (and so do my arteries) with less oil and more vinegar. And I usually add a little bit of Dijon mustard because for some reason, it helps the rest of the ingredients emulsify (combine and thicken) and stay together instead of separating so that you have an oil slick floating on top of the vinegar.

1/2 cup red or white wine vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
1 tablespoon chopped fresh herbs, or 1 teaspoon dried
1 teaspoon Dijon mustard
1/2 cup olive oil

Put the vinegar, salt, pepper, herbs and mustard in a small bowl. Gradually pour in the olive oil, stirring constantly with a wire whisk, until the ingredients are well-combined.

You can also use this basic recipe to make a lemon or lime vinaigrette by substituting lemon or lime juice for the vinegar.

Celery Root & Potato Gratin

2011-02-05T12:45:00.000-08:00

1 cup chicken broth
2 cups peeled and thinly sliced celery root
2 cups peeled and thinly sliced white potato
1/2 cup peeled and thinly sliced yellow onion
1/2 cup skim milk
1 tablespoon butter (or margarine)
1 tablespoon flour
1/4 teaspoon salt
1/8 teaspoon ground mustard
1/2 cup shredded 2% cheddar cheese
1/2 cup crumbled reduced-fat blue cheese

Preheat oven to 400F. Spray a baking dish with cooking spray.

In a large saucepan, bring the chicken broth to a boil over medium high heat. Add the celery root, potato and onion, reduce heat to medium-low heat, cover and simmer 10 minutes. Transfer the vegetables from the pan to the prepared baking dish with a slotted spoon. Pour 1/2 cup of the cooking liquid from the saucepan into a measuring cup. Add the milk to the cup. Set aside.

Melt the butter in the saucepan. Add the flour and whisk to combine. It will form a pasty mixture. Tap the whisk on the side of the pan to release any of the butter and flour mixture that gets stuck in it. Cook one minute. Slowly pour in the chicken broth and milk mixture, stirring constantly with the whisk, until the sauce is thickened and creamy. Add the salt, mustard, and cheddar cheese, and stir until the cheese has melted and combined with the sauce.

Pour the cheese sauce evenly over the vegetables. Sprinkle the top with the blue cheese. Bake uncovered for 20 minutes or until vegetables are tender when poked with a fork.

Beef Tagine with Autumn Vegetables

2011-02-01T13:33:00.000-08:00

When you serve a beef rib roast to two adults, one of them banded, you end up with a lot of extra roast. We purposely undercook the roast, slice our servings off the less-rare ends, and use the juicy red inner portion for other meals, like this Beef Tagine. A tagine is a Moroccan style stew of beef, vegetables, and spices. The first time I made this, I had my doubts about the cinnamon, but I assure you, it works wonderfully with the rich beef and sweet autumn vegetables. Don't be intimidated by the long list of ingredients. You can cut up the veggies in advance and store them in a zip-lock bag in the fridge until you're ready to start stewing. And you can cut up the beef, shake it up with the spices in a zip-lock bag, and pop that into the fridge a few hours in advance too.

2 teaspoons smoked paprika
1-1/2 teaspoon ground cinnamon
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon ground ginger
1/4 teaspoon cayenne pepper (or to taste)
1 pound of rare leftover roast beef (or uncooked beef shoulder roast), cut in 1" cubes
1 tablespoon olive oil
1 large onion, roughly chopped
4 teaspoons minced garlic
1 cup broth (chicken, beef, or vegetable)
1 can (14.5 ounces) chopped tomatoes
1 cup cubed (1-inch) peeled butternut squash
1 cup peeled parsnips, cut in 1" slices
1 cup peeled carrots, cut in 1" slices
1 cup peeled celery root, cut in 1" cubes (or 1 cup diced celery)
1/4 cup chopped fresh cilantro (or parsley)

Combine the first 6 ingredients in a zip lock bag. Add the beef cubes, seal the bag, and shake to coat the meat with the spices. Set aside, or store in the fridge until you're ready to cook.

Heat the oil in a Dutch oven over medium-high heat. Add the seasoned beef and the onion. Stir and cook for 4-5 minutes or until browned. Add the garlic, stir and and cook 1 minute. Stir in the broth and tomatoes, bring to a boil, and cook 5 minutes. Add the squash, parsnips, carrots and celery root. Cover, reduce heat to medium-low, and simmer 15 minutes or until the veggies are tender. Sprinkle with the cilantro and serve.

This is good served with couscous or bulgur, or with crusty French bread to dunk in the cooking juices.

8 servings (1 cup each)

Crustless Spanokopita

2011-01-30T11:29:00.000-08:00

1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped scallions
1 teaspoon minced garlic
16 ounces spinach leaves, rinsed and chopped
1/4 cup chopped fresh parsley
1 tablespoon lemon juice
1/4 cup liquid egg substitute (or 1 large egg, beaten)
1/4 cup part-skim ricotta cheese
1/2 cup crumbled reduced fat feta cheese
1 teaspoon dried oregano

Preheat the oven to 350F. Spray a small baking dish with cooking spray.

Heat the olive oil in a large skillet over medium heat. Add the onion, scallions and garlic and saute until soft, about 2 minutes. Stir in the spinach, parsley and lemon juice. Continue to saute until the spinach is limp and all the liquid is absorbed, about 2 minutes. Remove the skillet from the heat and set aside.

In a medium bowl, mix together the egg substitute, ricotta, feta and oregano. Stir in the spinach mixture. Pour it all into the prepared backing dish. Bake for 30-35 minutes, until bubbly. Serve hot as a side dish or as a dip with pita crisps, crackers, or breadsticks.

Creamy Raspberry Dressing

2011-01-30T11:18:00.000-08:00

This dressing is lovely on a simple spinach salad.

2 tablespoons light sour cream
2 tablespoons fat free Greek yogurt
1/4 cup raspberry vinegar (or cider vinegar)
1/4 cup no-sugar-added raspberry jam
2 teaspoons Splenda
1 tablespoon Dijon mustard

Whiz the ingredients in a mini food processor.

Lime Tarragon Chicken with Capers

2011-01-23T06:37:00.000-08:00

MARINADE:
1/4 cup canola oil
1/4 cup lime juice
1 teaspoon grated lime zest
1/4 cup white wine
2 teaspoons minced garlic
1/2 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon dry mustard
1/2 teaspoon Worcestershire sauce
1 tablespoon capers, drained

CHICKEN:
4 boneless, skinless chicken breasts or thighs, trimmed of all fat

Put the chicken in a zip-loc bag.

Combine marinade ingredients and pour over the chicken. Seal the bag and squish the bag so that the marinade evenly coats the chicken. Refrigerate for 1 to 3 hours.

Preheat your broiler or grill. Remove the chicken from the bag and pour the marinade into a small saucepan. Broil or grill the chicken 5-7 minutes per side or until the juices run clear.

While the chicken is cooking, bring the marinade to a boil, boil 1 minute, then remove from heat.

Serve the chicken with the heated marinade drizzled on top.

Jicama & Cucumber Salad

2011-01-19T14:01:00.000-08:00

1/4 cup cider vinegar
2 tablespoons honey
1 tablespoon canola oil
1 tablespoon minced red onion
1 teaspoon chili powder
1/4 teaspoon onion salt
2 cups diced, peeled jicama
1 medium cucumber, peeled, seeded & diced

In a medium bowl, whisk the first 6 ingredients together until well-combined. Add the jicama and cucumber and toss to evenly coat with dressing. Refrigerate 30 minutes. Serve cold.

6 servings

Herbed Grilled Eggplant

2011-01-07T07:23:00.000-08:00

1 medium eggplant
2 tablespoons chopped fresh herbs, or 2 teaspoons dried (I like rosemary, thyme, and or oregano)
garlic salt to taste
olive oil cooking spray

Preheat your broiler or grill. Spray a baking sheet with cooking spray.

Cut off and discard the stem (being careful of the prickers on it). Remove the skin with a vegetable peeler if you wish. Cut the eggplant flesh crosswise into disks about 1/2" thick (you can slice a Japanese eggplant or small regular eggplant lengthwise instead, or cut baby eggplant in half lengthwise).

Place the sliced eggplant on the baking sheet cut side up and spray it generously with the olive oil cooking spray. Sprinkle it with half the herbs and some garlic salt to taste.

Grill or broil the eggplant 5-7 minutes or until browned on one side. Flip it over, spray it with more cooking spray, sprinkle it with the rest of the herbs and some garlic salt, and grill or broil it for another 5-7 minutes. The eggplant should be tender but not mushy.

Serve as is, or use it in eggplant salad or eggplant parmesan.

Wake Up Breakfast Sandwich

2011-01-04T13:38:00.001-08:00

1 thin slice whole grain bread, or 1/2 of a thin bun, or 1/2 of an English muffin, toasted
1 thin slice cheese (pepperjack or Monterey jack are good
3 thin slices avocado sprinkled with lemon juice
2 thin slices fresh tomato
salt & pepper to taste
a few drops of hot sauce (optional)

Preheat the toaster oven or oven on the broil setting.

Line a baking sheet with aluminum foil and spray it with cooking spray.

Place the toasted bread on the baking sheet. Place the cheese slice on the bread, then the tomato slices, then the avocado slices. Sprinke with salt, pepper, and hot sauce to taste. Broil until the cheese is melted and bubbly.

Broccoli & Apple Slaw

2011-01-04T13:28:00.000-08:00

I love the broccoli slaw mix you can find the supermarket produce section, but I have to chop it roughly before using it to be sure that it goes down well.

1/2 c. mayonnaise (I use olive oil mayo)
1/4 c. light fat sour cream
2 tablespoons cider vinegar (you can substitute white vinegar)
1 teaspoon Splenda
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon paprika

1 medium apple, peeled, cored, and chopped

1 teaspoon lemon juice

1/4 cup raisins
2 scallions, chopped
1 16-oz package broccoli slaw mix

Combine the mayonnaise, sour cream, vinegar, Splenda, salt, pepper and paprika in a large bowl.

Combine the apple with the lemon juice and set aside.

Add the raisins, scallions and broccoli slaw to the bowl and stir a few times. Add the apple and lemon juice and stir again until everything is coated with dressing. Cover and chill 2 hours.

# of servings: this recipe makes a big batch of slaw - suitable for a party or picnic. For a smaller batch, cut each ingredient amount in half.

Pork Chops with fennel sauce

2011-01-04T13:09:00.000-08:00

Fennel has a slightly sweet licorice flavor that goes well with rich pork. You can substitute tarragon or basil to get a similar flavor, or use a different herb like thyme, marjoram, or sage. The mayonnaise in the recipe may sound weird, but it keeps the meat moist and doesn't taste "mayonnaisey" when it's cooked. You can use thinner pork chops and shorten the cooking time, but thinner chops will get dried out more easily, making them harder for a bandster to eat.

PORK CHOPS
4 pork loin chops, cut 1" thick
2 tablespoons mayonnaise (I use olive oil mayo)
1 teaspoon ground fennel
1/2 teaspoon onion salt

SAUCE
2 tablespoons mayonnaise
1/2 cup fat free plain Greek yogurt
1/2 teaspoon ground fennel
1/4 teaspoon onion salt
1/4 cup white wine

Preheat the oven to 350F. Spray a baking dish with cooking spray.

Brush both sides of the pork chops with the mayonnaise. Sprinkle both sides of the chops with the fennel and salt. Lay the chops in a single layer in the baking dish. Bake 10 minutes, turn the chops over, and bake another 5-10 minutes or until the pork is cooked to your liking. (Note: Slightly rare pork will not kill you. It will continue to cook a bit and stay nice and moist after you remove it from the oven.)

While the chops are cooking, whisk the sauce ingredients together in a small bowl. Serve the sauce drizzled over the chops.

Egg Salad for One

2011-01-04T13:05:00.000-08:00

You shouldn't need to add salt to this salad because of the saltiness of the olives

1 hard-boiled egg, peeled and chopped
2 teaspoons mayonnaise (I use olive oil mayo)
1 teaspoon Dijon mustard
4 green pimento-stuffed olives, chopped
1 scallion, chopped
black pepper to taste

Combine ingredients in a small bowl, or whiz in a mini food processor.

Serves 1

Ranch Roasted Veggies

2011-01-04T12:56:00.000-08:00

2 tablespoons olive oil

1 tablespoon ranch salad dressing mix

1/4 teaspoon onion salt

1 tablespoon lemon juice

1 cup asparagus cut into 1" pieces
1 cup broccoli florets
1 cup cauliflower florets
1 cup carrot slices

Preheat the oven to 425F. Spray a large baking pan with cooking spray.

Combine oil, dressing mix, onion salt and lemon juice in a large bowl. Add the raw veggies and toss to coat all the veggies with the oil mixture. Put the veggies in a single layer on the prepared baking pan. Roast for 5 minutes, flip the veggies over and stir with a spatula, roast for another 5 minutes or until the veggies are lightly browned and tender-crisp.

Serve hot or cold.

8 servings

Sesame Fish with Sherry Sauce

2011-01-04T12:39:00.000-08:00

FISH:
1 lb. fish fillets (catfish or other firm white fish)
I Can't Believe It's Not Butter Spray
2 tablespoons lemon juice
1 teaspoon dried basil
1/4 teaspoon onion salt
1/8 teaspoon pepper
2 tablespoons white sesame seeds

SAUCE:
1/4 cup fat free plain Greek yogurt
1/4 cup reduced fat sour cream
1 tablespoon soy sauce
1 teaspoon hot or regular sesame oil
2 teaspoons sherry (cooking sherry is fine)

Preheat the oven to 375F. Spray a large baking pan with cooking spray. Lay the fish fillets in the pan in a single layer. Spray them with butter spray. Combine the lemon juice, basil, onion salt and pepper in a small bowl and brush onto the fish. Sprinkle the sesame seeds evenly over the fish.

Bake the fish for 15 minutes or until the fish is opaque and flakes easily with a fork. You can put the fish under the broiler for 30-60 seconds to brown the top if desired.

Prepare the sauce while the fish is baking. Whisk the sauce ingredients together in a small bowl. Serve the sauce drizzled over the cooked fish.

Creamy Date Spread

2011-01-04T12:32:00.000-08:00

This spread is yummy on a toasted thin bun, bagel, or English muffin.

1/2 cup 1% cottage cheese
2 ounces reduced fat cream cheese
1/4 cup chopped dates (can substitute raisins if you prefer)
1 tablespoon honey
1 tablespoon sugar free caramel syrup
2 tablespoon chopped walnuts
dash of cinnamon

Combine all ingredients in a mini food processor and whiz until smooth.

Orange Couscous

2011-01-04T12:19:00.000-08:00

1 cup orange juice
1 cup chicken or vegetable broth (or water)
1 teaspoon ground cumin
1 10-oz package plain couscous
2 tablespoons canola oil
1 tablespoon soy sauce
1/2 cup chopped fresh cilantro
4 scallions, chopped
1/2 teaspoon salt
1/4 teaspoon ground ginger
1/4 c. slivered almonds, toasted

In a large saucepan, bring orange juice, water and cumin to a boil. Stir in the couscous, remove from the heat. Cover and let stand 5 minutes or until all the liquid is absorbed. Fluff the couscous with a fork. Add the rest of the ingredients, stir gently to combine.

6 servings

Chicken with Orange Sweet and Sour Sauce

2011-01-04T11:58:00.000-08:00

CHICKEN and MARINADE
1-1/4 lb. boneless, skinless chicken thighs (4-5 medium thighs), trimmed of excess fat
1 tablespoon Splenda brown sugar blend
1/4 c. orange juice
1/4 c. soy sauce
1 teaspoon hot sauce
1/2 teaspoon black pepper
1/2 teaspoon garlic powder

SAUCE
1/2 c. orange marmalade (reduced sugar or no sugar added are OK)
2 tablespoons rice vinegar
2 tablespoons reserved marinade
1 teaspoon cornstarch
1 teaspoon cold water

Put chicken, juice, Splenda, soy sauce, hot sauce, pepper and garlic powder in a zip-lock bag, seal, and shake to evenly coat the chicken with the marinade. Refrigerate for 30 minutes.

Remove the chicken from the marinade. Measure 2 tablespoons of marinade into a small saucepan and set aside. Grill or broil the chicken thighs for 4-5 minutes per side, until juices run clear. Transfer the chicken to a serving plate and set aside while you prepare the sauce.

Mix the cornstarch and water in a small bowl until the cornstarch is dissolved. Add the orange marmalade and rice vinegar to the marinade in the small saucepan and heat over medium-high heat until mixture is boiling. Reduce heat to medium and simmer for 1 minute. Add the cornstarch mixture and continue to cook, stirring constantly, until the sauce is thickened. Remove from heat and serve the sauce drizzled over the chicken thighs.

4-5 servings

Baked Tortilla Chips

2010-12-30T11:15:00.000-08:00

Heat your oven to 400F. Spray a baking sheet with cooking spray.

Cut several 8" tortillas (flour or corn) into pie-shaped wedges. Lay the wedges in a single layer on the baking sheet. Spray them generously with olive oil cooking spray. Sprinkle them with ground cumin, paprika, and onion salt. Bake for 5 minutes or until lightly browned and crispy.

Note: you can use chili powder instead of cumin and paprika.

Nina's Mexican Shrimp Cocktail

2010-12-30T11:02:00.000-08:00

My friend Nina claims that Mexicans usually eat this dish with lots of jalapeno after a night of drinking, because they say it helps with the hangover. Nina's recipe didn't provide much information about the quantities of the ingredients - probably because it's the kind of dish she just throws together. Here's how I made it:

1 pound cooked, shelled & deveined shrimp
1 15-ounce bottle tomato ketchup (I used Heinz Hot & Spicy)
1 avocado, peeled, pitted and diced
1/4 cup chopped onion
1/2 cup chopped fresh cilantro
1/4 cup lemon or lime juice
1 teaspoon grated lemon or lime zest (my addition to the recipe)
as many chopped jalapenos as you feel you can handle

Combine all the ingredients in a bowl. Cover and chill for 3 hours so the flavors can develop.

Eat with tortilla chips or crackers.

Ole!

White Bean Tapenade

2010-12-30T08:57:00.000-08:00

1 can (15.5 ounces) white beans (great northern, cannelini, or garbanzo work well), rinsed
and drained
1 tablespoon chopped garlic
1 cup whole, pitted Kalamata or other black olives
6 anchovy fillets, rinsed
2 tablespoons capers, drained
1 tablespoon Dijon mustard
1 teaspoon chopped fresh thyme (or 1/2 teaspoon dried)
1/4 cup lemon juice
2 tablespoons olive oil

Put all the ingredients in a food processor or blender and whiz until smooth. If the mixture seems too thick to spread easily, add a tablespoon or more of water. Cover and chill for 2-3 hours to allow the flavors to develop. Remove from the fridge 30 minutes before serving.

Serve as a dip with raw veggies, or as a spread with crackers, pita crisps, or pita bread.

The Bandster's Pantry

2010-12-28T08:39:00.000-08:00

I firmly believe that you don't need a lot of sugar, salt, and artificial flavorings to make your food taste good. What you do need is a good pantry. If you already have some basics on hand, you'll be more likely to experiment with new seasonings and new combinations when it's time to prepare a meal.

Here's what's in my bandster pantry. If you're not an experienced cook, this will seem like a gargantuan list, so I've highlighted the items that I absolutely MUST have on hand.

SPICES & HERBS - salt (regular & kosher), black pepper, cayenne pepper, Italian herb blend, Mrs. Dash (many flavors), Molly McButter, garlic salt, onion salt, onion power, garlic powder, celery salt, ground mustard, ground ginger, ground nutmeg, ground cinnamon, ground cloves, ground allspice, ground cumin, ground coriander, fennel seeds, poppy seeds, mustard seeds, bay leaves, rosemary, rubbed sage, thyme, basil, oregano, tarragon, dill, vanilla extract, almond extract, curry powder, chili powder, paprika, Chinese five-spice powder, & True Lemon & True Lime (packets or shaker).

BAKING - baking soda, baking powder, flours (whole wheat, white, soy, almond), cornmeal, cornstarch.

SWEETS - SF gelatin & pudding mixes, SF chocolate and caramel sauce, SF popsicles or fruit bars, Cool Whip Free, SF or NSA jams.

SWEETENERS - honey, molasses, agave, Truvia, Splenda, Splenda baking blend, Splenda brown sugar blend, granulated sugar, light brown sugar.

SEASONINGS - soy sauce, Braggs liquid aminos, Worcestershire sauce, steak sauce, mustard (Dijon, yellow, horseradish, honey), Wishbone Salad Spritzers, hot chili sauce, minced ginger root (in jars), minced garlic (in jars), cooking wine (white, red, sherry, rice), vinegar (rice wine, white wine, red wine, balsamic, cider, white), ketchup, salsa, pesto, horseradish, miso, reduced fat bacon bits.

PICKLES - pickles, chutney, olives (black & green), capers, roasted red peppers, hot peppers.

BEVERAGES - SF drink mix (I like Crystal Light), SF flavored syrups, coffee, tea, herbal tea, SF hot cocoa mix, SF spiced apple cider mix, flavored water (I like SoBe).

FRUITS - dried fruit (cherries, raisins, craisins, etc.), fresh fruit in season, frozen fruit (berries, mango, peaches, etc.), NSA applesauce, SF pie filling, lemon juice, lime juice, fresh lemons & limes.

SNACKS - trail mix, whole grain crackers (like Ak Mak or Wasa), popcorn, nuts, jerky.

CEREALS & GRAINS - Quaker Weight Control instant oatmeal, granola or fiber bars, brown rice, quinoa, couscous, bulgur, barley, seasoned & plain dried breadcrumbs, Panko, pasta & noodles (for my husband).

FATS - olive oil, canola oil, sesame oil, I Can't Believe It's Not Butter spray, cooking spray (regular, butter, olive oil), olive oil mayo, butter, tahini (sesame paste), peanut butter, almond butter, PB2 powder (regular & chocolate).

DAIRY & EGGS - light sour cream, 2% cottage cheese, FF plain Greek yogurt, part-skim ricotta cheese, Egg Beaters, eggs, reduced fat cheese (cheddar, blue, feta, Swiss, etc.), light cream cheese, Laughing Cow light cheesees, grated Parmesan cheese.

MEAT/FISH/PROTEIN - reduced fat bacon (I don't like turkey bacon), other meat, fish & seafood, canned fish & meat, turkey sausage, protein powder, protein bars, beans (dried & canned), deli meats, hummus, tofu, tempeh, textured vegetable protein, veggy burgers, edamame.

VEGETABLES - fresh veggies in season, frozen veggies (no sauce), canned veggies (tomatoes, artichokes, corn, beans, green chilies), fresh herbs (we grow basil, parsley, dill, cilantro, sage, rosemary, tarragon, oregano, and mint), veggies to eat raw or in salads (peppers, cucumbers, celery, jicama, mushrooms, tomatoes, scallions, etc.), basics (garlic, onion, carrots, potatoes), fresh ginger root, dried mushrooms (shiitake, porcini, etc.).

SOUPS & BROTHS - chicken, beef, vegetable & onion bouillon and/or broth, Healthy Request soups (I use in cooking sometimes), dry onion soup mix (used in cooking)

Avocado, Mushroom & Artichoke Salad

2010-12-27T14:54:00.000-08:00

2 teaspoons grated lemon rind
2 tablespoons lemon juice
1 tablespoon wine vinegar (white or red)
3 tablespoons olive oil
1 teaspoon Dijon mustard
1/2 teaspoon garlic salt
1/4 teaspoon black pepper
1 teaspoon chopped fresh oregano (or 1 teaspoon dried)
1 avocado, peeled, pitted & cubed

3 medium mushrooms, sliced

2 artichoke hearts, quartered (use drained canned or thawed frozen artichoke hearts)
3 tablespoons roasted red pepper, roughly chopped
3 scallions, chopped

In a medium bowl, whisk together the lemon rind, lemon juice, vinegar, mustard, salt, pepper and oregano until the dressing is emulsified (thoroughly combined and slightly thickened). Add the rest of the ingredients and toss gently (so as not to smash the avocado too much) until all the veggies are coated with dressing.

Refrigerate any leftovers, then remove them from the fridge 30 minutes before serving again (olive oil turns into an unappealing sludge when refrigerated, so letting the salad sit at room temperature for a while gives it a chance to liquefy).

You can give the leftover salad a new twist by adding a protein (like beans, cubes of mozzarella cheese, or canned tuna or salmon) and/or additional veggies (like chopped tomato, chopped bell pepper, chopped jicama, sliced celery, sliced black olives).

Bandster on a Bike

2010-12-23T09:40:00.000-08:00

Talented cook and successful bandster Tom Bilcze (who has lost 80 pounds thanks to his band), was featured in a local newspaper article this summer about the bicycling group he started to provide great outdoor exercise with other weight loss surgery patients. Tom plans to devote more time to his WLS blog the next few months, with lots of yummy recipes as well as thoughts about weight loss, diet and exercise, so stay tuned.

GROUP CYCLES OFF POUNDS

BARIATRIC SURGERY PATIENTS FORM ORGANIZATION STRESSING EXERCISE TO HELP WORK OFF THE WEIGHT

August 10, 2010

A new group started by bariatric surgery patients at Summa Health System is giving weight a loss a whole new spin. The Akron-Canton Spin Off cyclists meet weekly for a weeknight and a weekend bike ride on the Ohio & Erie Canal Towpath Trail and other Akron-area trails. Although two-thirds of the estimated 40 members have undergone weight loss surgery, the group is open to anyone who wants to lose weight and get fit, said Tom Bilcze, one of the co-founders.
The group combines cycling and support, with members sharing the ups and downs of their weight loss journey. Bilcze, 56, of Mogadore, has lost 80 pounds since undergoing surgery in 2008 through Summa's Bariatric Care Center. Before committing to losing weight, he said, "I was just very sedentary." "I did nothing," he said. "After work, I wasn't much of an active person. The couch was more of an appealing thing."

About a month after his surgery, he made a pledge to get active and began using a treadmill daily. Last summer, he started bike riding ont he Towpath Trail and mentioned his newfound hobby at a support group for other bariatric surgery patients at Summa. He then connected with other weight loss patients, who joined him for rides and began talking about starting a cycling club. With the help of Susan Motts and Christine Domer, Bilcze organized the Spin Off's first official ride in April with about a dozen participants.

A few participants hadn't ridden a bike for a couple decades, he said, but they were still able to go on the 16-mile journey. From the start, the group has had a "no-cyclist-left-behind" policy, Bilcze said. "If you ride with us, you're going to go the speed of whatever the slowest cyclist in the group is," he said. A typical weekday ride is about 8 to 10 miles, while weekend journeys are 20 to 25 miles with a break for a meal. "People surprise themselves," he said. "Bicycling is good aerobic exercise, and it's easy."

More information about the group and a schedule of upcoming rides is available at http://www.spinoffcyclists.com/.

Orange Spiced Nuts

2010-12-23T08:59:00.000-08:00

A few months ago, I bought a jar of orange marmalade to use in a recipe (that I can't even remember now, and it wasn't blog-worthy). The other day I discovered the half-full jar in the refrigerator door, and a bag of roasted almonds in the pantry, and this is the very tasty result.

1/3 cup orange marmalade (use reduced sugar or no sugar added variety if you prefer)
2 teaspoons paprika (I used 1 teaspoon of smoked paprika and 1 teaspoon of regular paprika)
1 teaspoon ground cumin
2 cups shelled, roasted nuts (salted or not, as you prefer)
1/4 c. Splenda brown sugar blend
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt (regular table salt is OK)
a couple of shakes of cayenne pepper (to taste)

Heat oven to 300F. Line a baking sheet with foil and spray the foil with cooking spray.

Place the marmalade in a medium bowl and microwave on high for 45 seconds. Stir in 2 teaspoons paprika, 1 teaspoon cumin, and the nuts. When the nuts are evenly coated with the marmalade mixture, spread them in a single layer in the prepared pan.

Bake the nuts for 10 minutes. Remove from oven and cool 5 minutes. Stir the nuts to break up the mixture, which will be sticky. Combine the Splenda, 1/2 teaspoon paprika, 1/2 teaspoon cumin, 1/2 teaspoon salt, and cayenne pepper in a small bowl. Sprinkle this mixture over the nuts, stirring to combine. Cool competely and store in an airtight container.

Hot Pineapple

2010-12-17T18:42:00.000-08:00

You can hack up a fresh pineapple for this recipe, or use pre-packaged fresh pineapple spears from the supermarket produce section, but canned pineapple works just fine and it's a lot easier. You can omit the chili garlic sauce if serving kids or adults who don't enjoy spicy food.

1 20-oz can pineapple slices in juice
2 tablespoon pineapple juice
1 tablespoon lime juice
1 teaspoon grated lime zest
1/4 teaspoon ground cloves
1/2 teaspoon ground cinnamon
1/4 teaspoon ground coriander (optional)
1 tablespoon Splenda brown sugar blend
1/2 teaspoon chili garlic sauce (or to taste)
1 tablespoon canola oil

Preheat your oven's broiler. Spray a baking sheet with cooking spray.

Drain the pineapple slices, reserving 2 tablespoons of the juice. Lay the slices in a single layer on the prepared baking sheet.

Combine the pineapple juice, lime juice & zest, cloves, cinnamon, coriander, Splenda, chili garlic sauce, and canola oil in a small bowl. Brush the pineapple slices with some of the juice mixture, turn them over and brush the other side.

Broil the pineapple about 6" from the broiler heating element for2- 3 minutes or until the surface of the pineapple is lightly browned and shiny. Keep an eye on it so it doesn't burn. Flip the pineapple slices over and pour the remaining juice mixture over them, brushing to spread it evenly. Broil the pineapple for another 2-3 minutes or until lightly browned and shiny. Remove from the oven.

Serve hot with pork, chicken, fish, seafood or tofu.

4 servings

Kitty's Cauliflower Fried "Rice"

2010-12-17T17:55:00.000-08:00

1 tablespoon sesame seed oil
4 cloves garlic, minced
1/2 c. chopped onion
1/2 head cauliflower, grated (by hand on or in a food processor)
1/2 c. corn (Kitty uses the baby corn cobs, chopped, but I use frozen corn kernels, thawed & drained)
1/2 c. petite green peas (frozen, thawed & drained)
1/2 c. shredded carrots (pre-shredded is fine)
1/2 c. broccoli florets
4 scallions, chopped
3 tablespoons soy sauce
2 large eggs, beaten, or 1/2 c. Egg Beaters
1/2 lb chicken or shrimp, cooked and cut in bite-size pieces (salad shrimp works well and doesn't have to be cut up; you can also use firm tofucubes or cooked, shelled edamame)

Heat the sesame oil in a large non-stick skillet over medium-high heat. Add the garlic and onion, stir 1 minute, then add the cauliflower, corn, pease, carrots and broccoli. Stir fry the mixture for 3-4 minutes or until the broccoli is tender but still bright green. Add the chicken, shrimp, tofu or edamame, scallions, and soy sauce, and stir to combine all ingredients. Move the mixture to one side of the skillet. Add the eggs to the open side of the skillet. Cook and stir the eggs until just set, then mix them in with the rest of the ingredients. Serve hot.

3-4 servings

Mediterranean Bulgur & Veggy Salad

2010-12-11T19:57:00.000-08:00

Bulgur wheat can usually be found near rice in the supermarket. It's quick and easy to cook and for me, it doesn't have the sticky texture that tends to get stuck in my stoma.

1/2 cup uncooked bulgur wheat
1/2 cup chicken broth
1/2 teaspoon salt

3 tablespoons balsamic vinegar

3 tablespoons olive oil

1 teaspoon Dijon mustard

1 teaspoon minced garlic

salt & black pepper to taste

1 tablespoon chopped fresh basil, or 1 teaspoon dried

1 small cucumber, peeled, seeded and chopped
2 plum tomatoes, seeded and chopped
3 tablespoons minced red onion
3 scallions, chopped

In a small saucepan, bring the bulgur and chicken broth to a boil over high heat. Remove from heat, cover, and let stand for one hour or until all the liquid is absorbed. While the bulgur is standing, prepare the veggies.

In a medium bowl, whisk together the vinegar, olive oil, mustard, garlic, salt & pepper, and basil until emulsified (well combined and slightly thickened). Add the bulgur and veggies to the bowl and toss to coat the ingredients with dressing.

Serve at room temperature, or refrigerate until 15 minutes before serving time. Remove from refrigerator and let stand 15 minutes. Stir before serving.

4 servings

Baked Fish with Olives

2010-12-11T19:36:00.000-08:00

I love olives despite the sodium content. They're packed with healthy monounsatured fats, vitamin E, and flavor. If you prefer not to eat the olive coating, scrape it off after the fish is baked, but leave it on during baking so that the flavor can soak into the fish.

1 lb. fillets of firm, white fish (I use catfish)
1/4 c. white wine (or substitute vegetable broth)
1/2 c. roughly chopped olives (try a mix of black and green, but plain old pimento-stuffed green olives work fine)
1/4 c. minced red bell pepper
3 scallions, chopped
zest and juice of 1 fresh lemon
1 tablespoon chopped fresh oregano ( or 1 teaspoon dried)
1 tablespoon olive oil
salt & pepper to taste

Preheat the oven to 400F. Spray a 13x9" baking pan with cooking spray. Place the fish fillets in the pan in a single layer.

Combine the wine, olives, bell pepper, scallions, lemon zest & juice, oregano, olive oil, and salt & pepper in a small bowl. Cover the fish fillets with this mixture.

Put the baking pan in the oven and bake 20-25 minutes or until the fish is opaque and flakes easily with a fork.

4 servings

La Famille Aubergine

2010-09-29T17:59:00.000-07:00

The last three eggplants from this summer's garden cuddle up on our kitchen counter.
I think this photo would make a good Christmas card: Joyeux Noel!

Barley & Veggy Soup

2010-09-13T16:46:00.000-07:00

1 cup chopped onion
3 stalks celery, choppped
1 carrot, chopped
1/2 cup uncooked barley
1 tablespoon chopped fresh herbs (I used sage), or 2 teaspoons dried (sage, thyme, marjoram)
1 tsp garlic salt
1/2 tsp black pepper
2 cans vegetable broth (or chicken or beef broth)
1/2 c. white wine (I use cooking wine - no temptation to drink it - but it's high sodium)

Put all the ingredients in your crock pot, stir, and set the crock pot on low for 8 hours. Or, put all the ingredients in a stock pot and cook on the stove on low heat for 2 hours.

Serves: many!

SOUP - Pros and Cons

2010-09-13T16:37:00.000-07:00

I have bad-mouthed soup so many times because liquids like soup generally provide little or no satiety for a bandster, but I'm eating (without chewing) my words now. After a year of experimentation, I finally concluded that I just cannot eat solid food when I'm at work. Usually I have a 15 minute break, but even when I work a longer shift and get a longer break, I'm just too distracted, pressured, anxious or whatever to eat solid or even soft food. I get stuck or PB and have to stop eating even though my tummy is still grumbling and/or I haven't had enough fuel to power me through the rest of my work day. So this past week, I tried several instant soups (you just open them and microwave them) with Unjury chicken soup protein powder mixed into them. The tomato soup was fine, but I was starving hungry an hour later. Creamy chicken soup and Italian wedding soup worked very well. So I decided it's worthwhile to make my own soup (thereby reducing the sodium content) to take to work for lunch. My first project was a barley and veggy soup. Barley is a whole grain that's soft but chewy when cooked, and goodness knows I need all the veggies I can get. We had this soup for supper tonight and it was great!

Zesty Roasted Potatoes

2010-09-05T16:15:00.000-07:00

Since I discovered what havoc white potatoes cause my blood sugar, we don't have them very often, but my husband loves roasted potatoes and now that the weather is cooling off (daytime temps in the upper 80's instead of upper 90's), I decided to make some potatoes to go with the lamb roast my husband cooked on the grill today.

2 tbl olive oil
1/4 c. lemon juice
2 tsp Emeril's green hot sauce
1 tsp kosher salt
1/2 tsp black pepper
1/4 tsp ground cumin
4 medium potatoes (I used red potatoes, but gold or white would be fine)

Preheat the oven to 400F. Spray a roasting pan with cooking spray.

Scrub the potatoes but do not peel. Slice each potato lengthwise, then into eighths.

In a large bowl, whisk together the oil, lemon juice, and seasonings. Add the potato wedges and toss until the potatoes are well coated.

Put the potato wedges in the prepared roasting pan, reserving the marinade in a measuring cup. Roast the potatoes for 20 minutes. Drizzle some marinade over them and stir until the browned sides are facing up. Roast the potatoes for another 15-20 minutes or until evenly browned.

4 servings

Seattle Bandster Brunch

2010-08-24T18:35:00.001-07:00

I just got back from a week in Seattle with my friends Lisa and John. On Saturday, August 21st, we hosted a brunch for the weight loss surgery support group that Lisa leads. It was almost too beautiful to eat (we did, however, manage to overcome that).

Going counter clockwise from the 11 o'clock position:

whole grain tortilla chips with avocado & cucumber guacamole
cheese chunks (cheddar & havarti) & almonds
mushrooms with cheese & artichoke stuffing
chicken tenders with spicy peanut dipping sauce
prosciutto-wrapped cantaloupe and whole dates
deviled eggs
a JMM version of eggface egg "bites"
strawberries, blackberries, watermelon & cantaloupe with berry cream cheese dip
cucumber slices, pita chips, and whole grain crackers with creamy onion spread & smoked salmon

A good time was had by all, and Lisa and her family now have enough leftover food to last them for a week!

Frozen Banana Bites

2010-06-27T18:44:00.000-07:00

Last week my husband bought a big bunch of bananas, ate one, and forgot about them. I ate one (half chopped up in my breakfast oatmeal, the other half chopped up in my breakfast yogurt another day). In the old days, I might have made some banana bread with the surplus ripe bananas, but I'm not all that crazy about banana bread, bready type foods aren't agreeing with my band right now, and turning the oven on when the thermometer's reading over 100 degrees just doesn't make sense. So I made a batch of frozen banana bites, and they are divine.

1. Line a baking sheet with waxed paper.
2. Cut a banana (or 2, or 3) into 1/2" crosswise slices and place the slices on the waxed paper
with the sides of the slices very close to each other.
3. Drizzle chocolate syrup (I used Hershey's lite chocolate syrup) over the slices. Don't overdo it
- there's no such thing as too much chocolate, but you don't want to create a sticky mess.
4. Put the baking sheet in the freezer for one hour.
5. Transfer the banana slices to a plastic storage container, using waxed paper (I just cut up
the big piece that lined the baking sheet) to separate the layers.
6. Store the banana bites in the freezer for up to 3 days.

Kids of all ages will love these treats. I eat 3-4 slices at a time. They taste like ice cream without all the fat. Next time I make them, I'm going to "frost" the slices with a thin layer of creamy peanut butter before I drizzle on the chocolate.

Vietnamese Fish with Pineapple Relish

2010-06-16T15:53:00.000-07:00

When I lived in the Northeast and could get a wide variety of fresh fish, I would occasionally poach a salmon and serve it cold with some kind of sauce. Here in Tennessee, it's hard to get any fish fresh unless it's catfish or crappy (believe it or not, crappy is a kind of fish, not an adjective). But it turns out that poached catfish is very tasty with Asian style seasonings, and poaching keeps the fish moist enough for a bandster to enjoy. We ate it hot, but I think it'd be good cold as well. Don't be put off by the amount of sesame oil in this recipe. It seems like a lot, but you won't be consuming all that oil unless you drink the poaching liquid. You can substitute other fish for the catfish, but make sure it's a meaty fish that won't fall apart in the poaching liquid.

FISH
2 tablespoons brown sugar (or 1 tablespoon Splenda brown sugar blend)

3/4 cup water

1 tablespoon sesame oil
2 cloves garlic, minced
1 teaspoon grated fresh ginger

1-2 teaspoons chili-garlic sauce

3 tablespoons Nuoc Mam (fish sauce)*
1 pound fish fillets, cut in thirds
2 scallions, chopped
2 tablespoons chopped fresh cilantro

Heat the water with the brown sugar in a medium saucepan until the sugar has dissolved. Add sesame oil, garlic, ginger, chili-garlic sauce, and fish sauce and heat until it simmers. Add the fish pieces and turn them to coat with the poach liquid. Return the mixture to a simmer, cover and cook 5 minutes. Uncover and cook another 2-3 minutes, until the fish is opaque and flakes easily with a fork. Remove from heat and garnish with scallions and cilantro. Serve with pineapple relish (recipe below). Serves 3-4.

* for the fish sauce, you can substitute 2 tablespoons of soy sauce, 1 tablespoon of water, and 1/4 teaspoon anchovy paste

PINEAPPLE RELISH
1/2 fresh pineapple, cored and diced small
1/2 cup chopped bell pepper (a mix of red and green works well)
2 scallions, chopped
2 tablespoons finely chopped red onion
3 tablespoons chopped fresh cilantro
1 teaspoon grated lemon or lime rind
3 tablespoons lemon or lime juice
1 teaspoon hot sauce (or more to taste)
1/4 teaspoon salt (or to taste)

Mix all ingredients in a medium bowl and refrigerate for 1 hour before serving (to allow the flavors to blend).

Creamy Herb Dressing

2010-06-13T15:45:00.000-07:00

1/4 cup roasted red pepper (patted dry), or red tomato (skinned, seeded & chopped)
1 cup cottage cheese (I use the 1% fat version)
1/4 teaspoon garlic salt
3 tablespoons lemon juice
1/4 teaspoon grated lemon rind (optional)
1 scallion, chopped
1/4 cup chopped fresh herbs (see note below)

Whiz in a food processor until smooth, adding more lemon juice if a thinner consistency is desired.

For herbs, I use whatever's growing in the potted herb garden on the front porch, or whatever fresh herbs are affordable at the supermarket. This dressing is especially good with dill, or with a mix of herbs. I use no more than three different herbs so that the herb flavors stay distinct. Favorite combinations: mint, cilantro, parsley; basil, oregano, thyme; tarragon, dill, parsley.

Creamy Feta Salad Dressing

2010-06-08T17:45:00.000-07:00

If you like feta cheese, you will love this creamy, low-fat, high-protein salad dressing.

1/3 cup reduced-fat feta cheese, crumbled
1/3 cup fat-free plain Greek yogurt
2 tablespoons lemon juice
1 teaspoon grated lemon rind
1 clove garlic, minced
1 teaspoon chopped fresh oregano, or 1/2 teaspoon dried oregano
salt and pepper to taste

Whiz the ingredients in a mini food processor until smooth enough to suit you. I like it with the feta cheese broken down into bits but not completely obliterated.

Serve with green salad or a salad of mixed chopped raw vegetables (with or without chickpeas).

Skinny Blini

2010-05-30T07:25:00.000-07:00

This recipe was inspired by one of my OH pals. In my usual meddlesome way, I had to fiddle with it, and loved the result. Blini or blintzes are Eastern European style crepes (thin pancakes) filled with goodies. When I used to visit New York city frequently, I would order blini with cottage cheese for breakfast. Here is a lower-calorie, higher-protein version.

Whiz in a blender or food processor:
3/4 c. Egg Beaters
1 c. fat-free milk
1/4 c. low-fat cottage cheese
1/3 c. flour (wheat or soy)
1 packet sweetener (I use Truvia)
1 tsp. vanilla extract

In a medium bowl, mix:
1/2 c. low-fat cottage cheese
1/2 c. fat-free plain Greek yogurt
1-2 packets sweetener
1/2 c. fresh berries (whole or cut up) or other fruit (roughly chopped)
1 tablespoon chopped unsalted nuts (I use walnuts)

For sauce, use one of the following:
1 cup pureed fresh berries sweetened to taste
1 cup no sugar added jam (microwave it for 1+ min. until slightly liquefied, then stir it)

Optional garnish:
whole fresh berries

Spray an 8" nonstick saute pan with butter flavor or plain Pam and heat over medium heat until the Pam starts to bead up. Pour in enough crepe batter (about 1/4 cup) to thinly cover the bottom of the pan, tilting the pan to swirl the batter evenly over the surface of the pan. Cook until bubbles start to form on the top surface of the crepe. Flip the crepe over with a pancake turner (these crepes are very tender, so be careful). Cook for another minute or until the bottom is pale gold and dry. Gently transfer the cooked crepe to a plate and repeat the process until all the batter is used, being sure to spray the pan with Pam between each crepe. You may have to turn down the heat a bit after the first crepe is done.

To assemble the blini, put a crepe on a salad plate with the nicest-looking side down. Put 2-3 tablespoons of the cottage cheese & yogurt mixture in the center of the crepe. Roll the crepe up. Drizzle 2 tablespoons of sauce over the crepe. If desired, scatter a few whole fresh berries on top. Serve.

Yield: about 8 blini

Sunflower Cheese Balls

2010-05-16T08:31:00.000-07:00

This recipe makes a tasty party appetizer or snack. If desired, serve them with whole-grain crackers, bagel crisps, and raw veggies and fruits (apple & pear slices, grapes)

4 oz. Muenster cheese, at room temperature (or other cheese - if using hard cheese like Swiss or cheddar, shred the cheese first)
4 oz. reduced fat or fat free cream cheese, at room temperature
2 scallions, chopped
1 tablespoon chopped fresh herbs (parsley, thyme, rosemary, basil)
1/2 teaspoon Worcestershire sauce (or soy sauce)
1/4 teaspoon paprika
cayenne pepper to taste
salt to taste
1/2 cup roasted, salted sunflower kernels

Put all ingredients except sunflower kernels in a food processor and whiz until well combined (you may have to stop once or twice and scrape down the sides of the processor bowl).

Put the sunflower kernels in a shallow bowl.

Scoop out small spoonfuls of cheese mixture and form into 1" balls. Roll the balls in the sunflower kernels and put them in a shallow storage container. Refrigerate for 2 hours.

Makes 15 cheese balls.

Quinoa with pistachios & herbs

2010-04-21T14:48:00.000-07:00

This stuff is great - you get your whole-grain carb fix with a boost of protein (in the quinoa and nuts). It's good served at room temperature or cold, though I prefer to let it sit about 10 minutes after I take it out of the fridge, because the olive oil needs to liquefy. For variety you can use other grains, like bulgur wheat or brown rice. If I'm using fresh lemon, I grate about 1/2 of the lemon rind and add it to the cooked mixture. I use whatever fresh herb is happening in our garden or that's affordable at the supermarket. I haven't tried different nuts with this yet, but cashews could be in my future...

1/2 cup shelled pistachios
1 cup quinoa
2 cups water or broth (chicken or veg)
1/2 tsp salt
1/4 cup fresh parsley, chopped
1/4 cup olive oil
3 tablespoons lemon juice
grated lemon rind (optional)
2 tablespoons fresh mint, cilantro, or thyme, chopped

In a heavy medium saucepan, stir the pistachios over medium heat for 3-4 minutes, or until fragrant and brown. Transfer to a cutting board, allow to cool slightly, and chop roughly. Set aside.

In the same saucepan, heat 2 cups water or broth until it boils. Add the quinoa and salt, stir, cover, and cook on low heat for 15 minutes or until all the water is absorbed. Transfer the cooked quinoa to a large bowl.

Add the pistachios, parsley, olive oil, lemon juice, and mint or other herbs to the quinoa and mix well. Let stand about 20 minutes for the flavors to develop.

Adjust seasonings.

4 servings

Caramel Apple Yogurt Dessert

2010-03-31T17:19:00.000-07:00

Yoplait has a new flavor (new to my area, anyway) called Apple Turnover. One day I was inspired to chop a few apple slices and mix them into this yogurt, with great results. But I really prefer the flavor and the thick, creamy consistency (to say nothing of the higher protein content) of Oikos 0% plain yogurt, so I did this mixture, with even better results:

4 oz. plain Greek yogurt (or 4 oz. Oikos 0% with honey)
1/4 of an apple, peeled and diced (if you can't eat apple at all, try no-sugar-added applesauce)
sweetener to taste (optional)
1 tablespoon sugar-free caramel sauce
1 tablespoon chopped walnuts (optional)

Adding the raw apple and nuts to the yogurt gives you something to chew, plus some fiber and healthy fats, and that results in greater satiety from a small portion of food. Gotta love that! You could skip the caramel sauce but I happen to love caramel and it turns the yogurt into a desserty treat.

Sardines on Toast

2010-03-17T15:40:00.001-07:00

Sardines on toast? Sounds like a desperation meal, but we actually like sardines. You can serve this as an appetizer, but we have it as an entree. When I can't eat toast, the sardine mixture is tasty by itself. You can use kipper snacks instead of sardines.

1 4-ounce can boneless, skinless sardines packed in olive oil
1 plum tomato, seeded and chopped
1 scallion, chopped
2 tablespoons chopped parsley or mint
2 teaspoons olive oil
1/8 teaspoon salt
3 slices multigrain bread or 12 slices whole-grain baguette

Preheat oven to 350F.

Flake the sardines into a small bowl. Don't mash the fish, but keep the pieces small. Add the tomato, scallion, parsle, olive oil, and salt and mix gently.

If using whole slices of bread, cut each slice into 4 pieces (square or triangle). Place the bread on a baking sheet and bake until crispy and golden, 12-14 minutes. Remove from oven. Top each piece of toast with fish mixture. Serve immediately

Avocado Olive Salad

2010-03-17T15:27:00.000-07:00

I love avocado, and it does have healthy fat in it, but at 276 calories for a medium avocado, 42% of which is fat, I have to be careful with it. This is a great recipe because it adds some chewing satisfaction to an otherwise mushy food. The saltiness of the olives is surprisingly good with the bland creaminess of the avocado.

2 tablespoons lemon juice
2 tablespoons lime juice
1 tablespoon wine vinegar (red or white)
1/4 tsp garlic salt
1/4 tsp black pepper
2 tablespoons olive oil
2 tablespoons chopped fresh parsley (optional)
1 ounce black olives, sliced (I use Kalamata)
2 avocados, peeled, pitted and diced
1/2 medium cucumber, peeled, seeded and diced

In a medium bowl, whisk together lemon juice, lime juice, vinegar, garlic salt, pepper & olive oil. Add parsley, olives, avocado, and cucumber and gently toss to combine all ingredients. Cover tightly with plastic wrap and refrigerate until serving time.

4 servings

Culinary Disasters

2010-03-13T16:36:00.000-08:00

Recently I pledged to resume the regular posting of menus and recipes, but I have been confounded by some culinary disasters.

Like the Cauliflower Latkes recipe. Substitute nutritious, low-carb cauliflower for potatoes, and still get your potato pancake fix. Not. It turned into Cauliflower Soup In A Skillet, not even faintly resembling pancakes. Nothing wrong with heating soup in a skillet. As Shirley Jackson, talented writer (and obese person) and author of the short story The Lottery which many of us were made to read in high school, wrote in one of her hilarious books about domestic life (I think it was Raising Demons), the quickest way to re-heat coffee (in pre-microwave times) is to put it in a skillet.

But when you have your face fixed (as my mom would say) for pancakes, you don't want soup in a skillet. You want the danged pancakes, nice and crispy and browned.

Portabella Pizza

2010-03-11T15:43:00.000-08:00

Why didn't I think of this before? I ask myself. This is so much easier than making pizza with a pureed broccoli or cauliflower crust, and it tastes wonderful.

Preheat your broiler.

Spray a baking sheet with cooking spray.

Place 4 portabella mushrooms (wiped clean, stems removed) gill-side up on the baking sheet. Spray with cooking spray.

Cover the mushrooms with your favorite pizza toppings (see below for what I used, but you can use pizza sauce, pepperoni, turkey sausage, veggies, etc of your choice). Broil 4" from the heat for 10-12 minutes.

Note: if you prefer your veggies cooked softer, broil the mushrooms for 3-4 minutes per side before you load them with the pizza toppings.

My toppings:

Combine in a bowl:
1 can white beans, rinsed and drained, mashed with a potato masher
1/4 cup red wine
1/2 tsp garlic salt
1/4 tsp black pepper
1/2 onion + 1/2 red pepper + 1/2 zucchini, chopped and sauteed in a non-stick skillet until softened
1 tsp dried rosemary, basil, oregano, or the herb of your choice

Spread this mixture over the mushrooms. Sprinkle with shredded cheese (Italian blend, cheddar, mozzarella) and Parmesan. Spray with cooking spray (I use olive oil flavor).

Garlicky Bean & Artichoke Dip

2010-02-18T15:24:00.000-08:00

This awesome dip is good with cut up raw veggies, pita chips, crackers, or by the spoonful. I just wish I had known about it when I was in the puree portion of my post-op diet.

1 tablespoon olive oil
1 medium onion, chopped
4 garlic cloves, chopped
1/2 teaspoon Italian herb blend
1/4 teaspoon dried thyme
1 can (15 oz) white kidney or cannellini beans, drained & rinsed
1 can (14 oz) artichoke hearts, rinsed, drained & quartered
2 tablespoons lemon juice
1/2 teaspoon kosher salt
pinch of cayenne pepper (or to taste)

In a small nonstick skillet, heat the olive oil over medium heat. Saute the onion, garlic and herbs until tender. Remove from heat and cool slightly.

In a large food processor, combine the beans, artichokes, lemon juice, salt, cayenne, and the reserved onion mixture. Process until smooth.

Refrigerate 2 hours.

Chicken Smush

2010-02-05T11:18:00.001-08:00

Smush is my husband's term for a mixture of meat, veggies and creamy gravy. He likes it over toast, noodles, rice, barley, pizza crust or in pot pies. When I roast a whole chicken, we eat some of it and I take the rest of the meat off the carcass, chop it into about 2 cups of (small) bite-size pieces, combine it with thawed frozen mixed veggies (or leftover cooked) veggies, and white sauce. I either make the sauce from scratch or use a can of cream of chicken, celery or mushroom soup diluted with 1/2 can of chicken broth, skim milk, white wine, or water. Sometimes I throw in shredded cheddar or Swiss cheese. I put the smush into plastic freezer containers and store them in the freezer until the next time I need a quick dinner. I thaw the smush, heat it, and put it on some kind of starch for my husband (see above) or in a bowl for me.
I almost never measure the quantities when making this stuff. I think I could make it with my eyes closed.

Garlic Sausage Bread

2010-02-05T11:03:00.000-08:00

I'll come right out and say that this is by no means a dietetic dish, but my husband loves it and when I can't eat bread, I still enjoy eating the topping. I use asiago cheese bread from the bakery department at Wal-Mart, but you can use plain Italian bread or any crusty, rustic bread. You can also put the toppings on top of fresh zucchini or yellow squash, cut lengthwise into thick slices.

1/2 pound Italian style turkey sausage (or ground turkey)
1/2 loaf crusty bread, cut in half lengthwise and with some of the soft middle pulled out (I give the middle stuff to our dogs, who think it's manna from heaven), leaving about 1/2-1" of bread in a border next to the crust
1/2 large tomato, roughly chopped
1/2 cup roasted red peppers, roughly chopped
2 tablespoons green olives, roughly chopped
2 tablespoons black olives, roughly chopped
4 ounces shredded mozarella cheese
1/8 cup olive oil
2 tablespoons red wine vinegar
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
pinch of salt
pinch of black pepper
1 tablespoon minced onion or scallion
2 teaspoons minced garlic

Preheat the oven to 400F.

Cook the crumbled sausage in a skillet over medium-low heat until browned. Drain. Combine the drained meat with the tomato, red pepper and olives.

Line a baking sheet with aluminum foil and spray the foil with cooking spray. Place the bread halves on the baking sheet, crust side down. Pile the meat & veggy mixture onto the bread and top with the mozzarella. Bake for 10 minutes.

While the bread is baking, whisk together the oil, vinegar, onion, garlic and seasoning. Drizzle this mixture over the bread halves and bake them another 5 minutes. Cut into 2" slices and serve.

4 servings

Greek Chicken & Veggy Ragout

2010-02-05T10:50:00.001-08:00

Ragout is a fancy word for stew. It's pronounced "ragoo".

1 tablespoon olive oil
1 pound carrots, peeled and cut into 1" pieces (or 3 cups baby carrots)
1 pound potatoes (red or yellow), cut in 1" cubes
1 medium onion, peeled and diced in 1" pieces
2 pounds boneless, skinless chicken thighs
1 14-oz can chicken broth
1/3 cup dry white wine
4 cloves garlic, minced
3/4 teaspoon salt
1 teaspoon grated lemon rind (you can skip this, but it really adds to the flavor)
1 15-oz can artichoke hearts, rinsed and cut in quarters (or you can use frozen hearts, but don't use the marinated ones)
1 large egg or 1/4 c. egg beaters
2 large egg yolks
1/3 cup lemon juice
2 tablespoons chopped fresh dill, or 1 tablespoon dried

Heat the oil in a Dutch oven or large skillet over medium heat. Saute the veggies and chicken on both sides until the veggies begin to soften and the chicken is lightly browned. Add the broth, wine, garlic, salt and lemon rind to the Dutch oven and bring it to a boil. Cover, lower the heat, and cook on low 30 minutes. Add the artichokes, cover and cook another 5-10 minutes, until the chicken is cooked through.

Remove the veggies and chicken with a large slotted spoon and put them in a serving dish. Cover and keep warm while you make the sauce.

Whisk the egg yolk, eggs, and lemon together. Ladle about 1/2 cup of the cooking liquid from the pan into the egg mixture and whisk until smooth. Then whisk the egg & cooking liquid mixture back into the liquid in the pan. Cook over medium heat, whisking occasionally, until the sauce is slightly thickened. Stir in the dill and pepper. Serve the chicken drizzled with the sauce.

6 servings

Cauliflower with Blue Cheese Vinaigrette

2010-02-05T10:41:00.000-08:00

1 head cauliflower, trimmed and divided into florets
1/4 teaspoon kosher salt, divided
2 tablespoons water
1 tablespoon olive oil
2 tablespoons white wine vinegar
1/4 teaspoon black pepper
1 tablespoon minced scallion
3 tablespoons blue cheese, crumbled (I use reduced fat)

Preheat the oven to 450F. Spray a baking sheet with cooking spray. Spread the cauliflower florets on the baking sheet, spray them with olive oil cooking spray, and sprinkle with half the salt. Roast for 5 minutes, remove from oven, flip the cauliflower over, spray with more cooking spray, and sprinkle with the rest of the salt. Roast for another 5 minutes or until golden and tender but not mushy.

While the cauliflower roasts, make the vinaigrette. Whisk together the water, olive oil, vinegar, and pepper until well combined. Just before serving, gently mix the blue cheese, scallions and vinaigrette with the roasted cauliflower,

Note: if you don't have time to roast the cauliflower, just nuke it. Roasting makes it extra tasty, but the vinaigrette adds plenty of flavor on its own.

4 servings

Wasabi Sour Cream Sauce

2010-02-05T10:38:00.000-08:00

1/2 cup sour cream (I use reduced fat)
1 tablespoon mayonnaise (I use the olive oil version)
1+ teaspoon wasabi (to taste)
1 teaspoon soy sauce
1/2 teaspoon grated fresh ginger (optional)

Whisk it all together and serve with roast beef, steak, or burgers.

Creamy Apricot Spread

2010-01-31T13:47:00.000-08:00

I go through cycles with breakfast food. I'll eat scrambled egg beaters with reduced fat cheddar cheese for a few months, until I can't bear the sight of them any more. Then I'll eat Weight Control banana bread oatmeal made with Almond Breeze (low-carb almond milk), chopped banana, and PB2, until I can't stand the sight of it. Since my complete unfill last summer, I've been able to eat English muffins (toasted well done) and tortillas, although now that I've had a few fills my capacity for them is decreasing. For a few weeks now, my breakfast has been 1/2 of a "light" (100 calorie) English muffins spread with 2 teaspoons each creamy peanut butter and Nutella (chocolate hazelnut spread, found with the peanut butter in Wal-Mart) and a few slices of banana. As fantastically yummy as that combination is, I'm getting tired of it. Also, I'm a little worried about the binge potential with Nutella (no episodes so far, but I'm keeping an eye on it).

So my next breakfast cycle will be this creamy apricot spread on graham crackers, with a few slices of banana. You could also use the spread as a dip for fruits and veggies, or put it on mini rice cakes (I'll bet it would be good on the caramel flavor).

1/2 cup sliced dried apricots (feel free to try other dried fruit, like cranberries, raisins, blueberries, etc.)
1/2 cup part-skim ricotta cheese
2 oz cream cheese, softened (I use the reduced fat version)
1 tablespoon Splenda brown sugar blend
3 packets of True Orange (crystallized orange, found in the baking aisle near sugar) or 1/2 teaspoon grated orange rind
optional if you plan to use this as a dip instead of a spread: add 1+ tablespoon of skim milk

Whiz all the ingredients in a mini food processor until the apricots are cut up fairly fine but still visible as chunks.

Enjoy!

Tabbouleh with edamame & feta cheese

2010-01-29T12:59:00.000-08:00

1-1/4 cups uncooked bulgur or cracked wheat
2 cups boiling water or chicken broth
1/2 cup roughly chopped fresh parsley
1/4 cup lemon juice
1/8 cup olive oil
1 teaspoon dried oregano
2 cups chopped tomato
3 ounces feta cheese, crumbled (I use reduced fat feta)
1/3 cup chopped scallions
1/4 teaspoon each salt and pepper
2 cups cooked, shelled edamame
4 pita breads (7" diameter), cut in half

Combine the bulgur and water or broth, cover and let stand 30 min. Drain.

Process the parsley, lemon juice, oil, and oregano in a mini food processor until smooth.

Combine the bulgur, parsley mixture, tomato, feta, scallions, salt & pepper, and edamame in a large bowl. Serve with pita bread.

4 servings

Fish with Olive Salsa

2010-01-29T12:17:00.000-08:00

1 lb fish fillets (whatever kind you like)
salt & pepper to taste

Season the fish with salt and pepper, then bake or broil until the fish is opaque and flakes easily (how long depends on the type and thickness of the fish - use the 10 minutes per inch rule). Serve with olive salsa.

Olive Salsa
Combine ingredients in a medium bowl:
1 cup chopped tomato
1/4 cup chopped celery
1/4 cup chopped bell pepper
1/2 cup chopped, pitted olives (mix of black & green)
1 tablespoon lemon juice
1 teaspoon grated lemon rind
1/4 teaspoon each salt and pepper
1 tablespoon minced fresh parsley
1/8 teaspoon dried oregano (or 1/4 teaspoon fresh)

Mexican Pizza

2010-01-29T11:50:00.000-08:00

If bread, pizza crust, or tortillas don't agree with your band, try the toppings on a broccoli crust (recipe archived somewhere on this blog). If you can't eat corn, substitute another veggy or mix of veggies, like chopped bell pepper (a mix of red & green looks great).

3 readymade thin pizza crusts or tortillas (about 8" diameter)
3/4 cup taco sauce
12 oz. cooked chicken
1 cup Mexican or Southwestern corn blend (frozen or canned, thawed and drained)
1 cup shredded reduced-fat cheddar cheese or Mexican cheese blend
1 avocado, diced
1 tablespoon lemon juice
2 tablespoons chopped fresh cilantro
salt to taste
hot pepper sauce to taste

Heat oven to 500 degrees.

Place the crusts or tortillas on baking sheets. Spread the taco sauce over the crusts, leaving a 1/2" border aroujnd the edge. Sprinkle the chicken, corn and cheese over the crusts. Put the baking sheets in the oven and bake 6-8 minutes, until the crust is crisp and the cheese has melted.

While the pizzas are cooking, combine the avocado, lemon juice, cilantro, salt and hot pepper sauce.

Serve the hot pizza topped with the avocado mixture.

6 servings (1/2 pizza per person)

Tofu with Chimichurri Sauce

2010-01-29T11:38:00.000-08:00

Chimichurri Sauce
Process in a blender or food processor until well chopped, then set aside:
1 cup roughly chopped parsley (must be fresh - dried will not work)
1/4 - 1/2 teaspoon salt
1/4 - 1/2 teaspoon red chili pepper flakes
1/8 cup olive oil or canola oil
2 tablespoons sherry wine vinegar or red wine vinegar
2 garlic cloves, halved
1/4 teaspoon black pepper
1 tablespoon chopped onion or scallion
2 tablespoons lemon juice

Tofu
Preheat the broiler.
Cut the tofu crosswise into slices about 3/4" thick and pat dry with paper towels.
Spray a broiler pan with cooking spray. Place the tofu slices on the pan and spray them with cooking spray.
Mix in a small bowl: 1 teaspoon garlic powder, 1/2 teaspoon paprika, 1/2 teaspoon ground cumin. Sprinkle half the spice mixture over the tofu, turn the tofu over, spray and sprinkle again.
Broil the tofu 3-5 minutes until golden brown, turn over and broil another 3-5 minutes.
Serve drizzled with the chimichurri sauce.

4 servings

Asian Flavored Meatballs or Meatloaf

2010-01-21T14:05:00.000-08:00

Use the flavored meat mixture to make small meatballs or a single meatloaf.

1 pound ground turkey, or mixture of turkey/beef/pork
4 large scallions, chopped
1 cup chopped fresh cilantro (don't skip this ingredient)
1/4 cup egg beaters
2 tablespoons soy sauce
1 tablespoon sesame oil (don't skip this either)
1/2 cup dry breadcrumbs or oats
black pepper to taste

Combine all ingredients in large bowl. Form into small meatballs and saute in nonstick skillet until browned on all sides, or put the meat mixture into a loaf pan and bake at 350F for 50-60 minutes.

Serve with optional soy-ginger sauce:
1/4 cup brown sugar Splenda blend
1/2 cup soy sauce
1/2 cup mirin (sweet rice wine), sake, or sherry
1/4 cup chopped peeled ginger root
1 teaspoon ground coriander
Combine ingredients in a small saucepan over medium heat and simmer until sugar is dissolved and the volume is reduced by 1/2. Strain through a sieve before serving.
4 servings

Brussels Sprouts with Bacon

2010-01-21T13:54:00.000-08:00

You can use Italian pancetta instead of regular bacon.

I've also made this using Italian green beans instead of brussels sprouts.

1 lb. brussels sprouts, trimmed and cut in half
1 teaspoon kosher salt
1/4 cup chopped bacon
1/8 teaspoon kosher salt
1/8 teaspoon black pepper
2 teaspoons cider vinegar

Preheat oven to 450F. Spray a baking sheet with Pam.

Cook the sprouts with the teaspoon of salt in boiling water 5-6 min. or until tender. Drain and plunge into ice water (to stop them from cooking more); drain well and put in a bowl.

Cook the bacon in a large skillet over medium-high heat until crisp, stirring occasionally. Remove the bacon from the pan, reserving the drippings. Combine the drippings and the 1/8 teaspoon each of salt and pepper with the cooked sprouts. Spread the sprouts in a single layer on the baking sheet. Bake for 15 min. or until browned, stirring once. Combine the roasted sprouts with the vinegar and the cooked bacon , toss well. Serve warm or at room temperature (if you must refrigerate the sprouts, bring them to room temperature before serving).

5 servings

Place the sprouts in one layer on the prepared baking sheet.

Teriyaki Salmon

2010-01-21T13:49:00.000-08:00

2 tablespoons honey
2 tablespoons teriyaki sauce
1 tablespoon rice vinegar
4 scallions, chopped
2 cloves garlic, minced
4 salmon fillets (about 4 ounces each)

Preheat your broiler.

Combine honey, teriyaki sauce, vinegar, scallions and garlic in a small bowl. Set aside.

Line a baking pan with aluminum foil and spray the foil with Pam (do not skip these steps, or the caramelized sauce will make a mess of your baking pan).

Place salmon fillets on prepared baking pan & brush with half of the sauce mixture. Broil 6" from the heating element for about 8 minutes, until top is browned and internal temperature registers 120F on an instant-read thermometer.

Serve drizzled with the remaining sauce.

4 servings

Edamame Lo Mein

2010-01-21T13:42:00.000-08:00

You can make this with cooked spaghetti squash instead of real spaghetti.

8 ounces spaghetti
2 cups frozen edamame (shelled soybeans)
4 scallions, chopped
1/4 cup oyster sauce
1/4 cup rice vinegar
3 tablespoons soy sauce (reduced sodium is OK)
2 teaspoons sugar or Splenda
2 teaspoons sesame oil
1/8 teaspoon crushed red pepper, or to taste
2 tablespoons canola oil
1-1/2 cups coleslaw mix or broccoli slaw mix

Bring a large pot of water to a boil. Add spaghetti and edamame and cook, stirring occasionally, until the pasta is just tender, 8-10 minutes. Drain.

Combine scallions, oyster sauce, vinegar, soy sauce, sugar, sesame oil and red pepper in a small bowl until the sugar dissolves.

Heat canola oil in a large nonstick skillet over high heat. Add the veggies and cook, stirring often, until slightly softened, 3-4 min. Add the pasta & edamame. Cook, stirring occasionally, for 2 minutes. Add the sauce and stir to combine.

4 servings

Cheesy Leek Bread Pudding

2010-01-21T13:12:00.000-08:00

My husband loves bread pudding, and although soft bread often poses a challenge for my lap-band, I can usually manage a few bites of this yummy stuff. Bread pudding is a good choice for brunch because you can make the pudding the day before, refrigerate it, and bake it the next day.

1 cups of 1/2"-thick slices of white & light green parts of clean leeks (rinse well to get rid of the
dirt that gets trapped inbetween the leaves)
kosher salt to taste
black pepper to taste
2 tablespoons butter
6 cups 1" cubes of bread (I like to use cheese bread from Wal-Mart)
1 tablespoon finely chopped scallions
1/2 teaspoon fresh thyme leaves (or 1/4 teaspoon dried thyme)
1/2 cup egg beaters
1-1/2 cups milk (I use skim milk)
1-1/2 cups half & half (I use fat free)
pinch of ground nutmeg (optional if you don't like nutmeg, but the finished dish won't taste of nutmeg - it just heightens the flavor of the other ingredients)
1 cup shredded cheese (I use 2% cheddar, but Swiss cheese is also good)

Put the drained but damp leeks in a medium skillet over medium-high heat,sprinkle with salt, and cook until the leeks begin to soften, about 5 minutes, then reduce heat to medium-low. Stir in butter. Cover and cook, stirring occasionally, until leeks are very soft, about 30 minutes.

Preheat oven to 350F. While the leeks are cooking, spread the bread cubes on a baking sheet and bake until dry and golden, 15-20 min., stirring the cubes halfway through. Transfer the cubes to a large bowl. Leave the oven on if you're going to bake the pudding today.

Add leeks, scallions and thyme to the bowl of bread, toss well.

In another bowl, whisk the eggs, milk, half & half, sprinkles of salt and pepper, and the nutmeg.

Spray a casserole dish with Pam. Sprinkle 1/4 cup of the cheese in the bottom of the casserole. Spread half of the bread mixture on top, then sprinkle with another 1/4 cup cheese. Spread the rest of the bread in the dish, sprinkle with another 1/4 cup cheese. Pour in just enough of the milk mixture to cover the bread and gently press on the bread so that the milk soaks in. Let rest 15 minutes.

Add the rest of the milk mixture (it's OK if the top of the bread shows through). Sprinkle with the rest of the cheese. Bake until the pudding is set and the top is brown and bubbling, about 1 hour. Serve hot.

6 servings

Chinese Eggs with Soy-Sesame Sauce

2010-01-21T12:59:00.000-08:00

A few years ago when I was visiting a Chinese vendor's wicker factory in Fujian Province, our meeting ran late and my host served me an impromptu dinner cooked in his employee canteen kitchen (most Chinese factories provide housing, schools, and at least 2 hot meals a day for their employees). The cook, who shopped for fresh food daily, had only eggs, veggies, rice, and noodles on hand. I was delighted by how tasty the eggs were.

1 tablespoon soy sauce (reduced sodium is OK)
1 tablespoon water
1 teaspoon sesame oil
1-1/2 teaspoons rice vinegar
1 tablespoon minced scallions
4 teaspoons canola oil
4 large eggs
2 teaspoons sesame seeds (black or white)
1 teaspoon dried basil
1/4 teaspoon pepper

Combine the soy sauce, water, sesame oil, vinegar and scallions in a small bowl. Set aside.

Heat canola oil in a medium nonstick skillet over medium heat and swirl to coat the pan. Crack 2 eggs into a small bowl. Crack the other 2 eggs into another bowl.

Working quickly, pour 2 eggs on one side of the pan and the other 2 on the other side. The egg whites will flow together, forming one large piece.

Sprinkle sesame seeds, basil and pepper over the eggs. Cook until the egg whites are crispy and brown on the bottom and the yolks are firmly set, about 3 minutes. Doing your best to keep the eggs in one piece, flip them over using a wide spatula and cook until the whites turn crispy and brown on the other side, 1-2 minutes more.

Pour the soy sauce mixture over the eggs. Simmer 30 seconds, turning the eggs once to coat both sides with sauce. Cut and serve in wedges, drizzled with the warm sauce, over rice or noodles.

4 servings

Nutty Cranberry Veggy Salad

2010-01-21T12:41:00.000-08:00

This combination of ingredients may sound strange, but it's very good. You can substitute unsalted nuts if you're worried about sodium, but I think the salty nuts go well with the sweet cranberries.

1 16-oz package frozen California style vegetable mix (or other mix containing cauliflower),
cooked according to package directions, drained & cooled
1/2 cup salted nuts (your choice - I like peanuts or pecans)
1/2 cup dried cranberries
1/3 cup mayonnaise (I use olive oil mayo)
1 tsp Splenda or sugar

Mix all ingredients well, cover and refrigerate at least 1 hour.

4-6 servings

Bacon Apple Slaw

2010-01-01T14:13:00.000-08:00

I realize it's been ages since I've posted a recipe...I've been working a retail job that was so busy before Christmas that I actually resorted to eating frozen entrees (and no, I haven't found any that I liked, despite much experimentation).

BACON APPLE SLAW
4 cups shredded cabbage or pre-shredded broccoli slaw (I prefer the broccoli slaw, though I have to roughly chop it in order to get it past my band)
1 large Granny Smith apple, peeled, cored, and shredded
1 green onion, chopped
1/4 cup mayo (I use olive oil mayo)
1/4 cup sour cream (I used the lite version)
2 tablespoons honey mustard (or mix 1-1/2 tbl Dijon mustard with 1-2 tsp honey)
1/2 teaspoon salt
1/4 tsp pepper
2 tablespoons lemon juice
8 slices bacon, cooked crisp and crumbled or chopped (I use a reduced-fat version when I can find it)

In a large bowl, whisk together the mayo, sour cream, mustard, salt, pepper and lemon juice. Add the veggies & apple and mix well.

Serve with bacon scattered on top. If you have leftovers, store the bacon separately from the coleslaw - mixing the two together will make the bacon soggy.

Chocolate

2009-10-22T19:25:00.000-07:00

At work today we had a visit from our district manager, so our office manager made a chocolate cake with chocolate frosting. She was serving up generous squares of it when I walked into the break room at 9:30 a.m. and said, "Hey there, Miss Jean! Do you eat chocolate?"

I said, "Mae, Mae, Mae. Do I eat chocolate? Is the Pope Catholic?"

Apparently she'd never heard that saying before. I love it when I can get a laugh with old material. (Where I used to live in New England, that saying was so old it didn't get a rise out of anyone. Instead of invoking the Pope, people would say, "Does a bear go ca-ca in the woods?")Speaking of old sayings. When asked her preference, my mom's dear friend Dorothy used to say, "Any color as long as it's blue. Any flavor as long as it's chocolate."

There are lots of sayings about chocolate, but I can't think of a better, more succinct one than that. Unfortunately, you can't read the saying in this photo very well because of the flash (I believe I've mentioned before what a terrible photographer I am), but you get the general idea, anyway.

This post is hereby dedicated to Dorothy Bailey Smith. Rest in peace, Dorothy, and thanks again for teaching me to slather butter on Danish pastry.

Avocado & Cheese Scrambled Eggs

2009-08-29T16:44:00.001-07:00

This is a lighter version of the first breakfast I ever made for Mr. P., when we were still courting.

1 ripe avocado, peeled, pitted, and roughly chopped
1 tbl lemon juice
4 scallions, chopped
4 eggs (or 1 cup egg beaters)
1 tbl light sour cream
1/2 tsp onion salt
1/4 tsp pepper
4 oz shredded 2% cheddar cheese or Mexican cheese blend, divided
2 tbl chopped fresh cilantro (optional)
your favorite salsa (optional)

Preheat the broiler. Spray a 2-quart casserole dish with cooking spray.

Gently toss the avocado with the lemon juice, drain and set aside.

Beat the eggs with the sour cream, onion salt and pepper.

Spray a large nonstick skillet with cooking spray and heat over medium heat. Saute the scallions until slightly wilted. Add the egg mixture and scramble until not quite set. Gently fold in the avocado, 2 oz of the cheese, and the cilantro, then pile the mixture into the prepared casserole dish. Sprinkle with the rest of the cheese. Put the dish under the broiler until the cheese topping is lightly browned. Serve with salsa, if desired.

4-6 servings

Feta Tomato Vinaigrette

2009-08-28T12:03:00.000-07:00

This salad dressing was inspired by a recipe I found in a magazine (don't remember which one). To reduce the fat content without sacrificing flavor and body, I used less oil and added fresh tomato. I didn't bother peeling the tomato and my mini food processor did a fine job of whizzing it to smithereens. If you want to peel your tomato first, dunk it in boiling water for about 30 seconds. Lightly pierce the skin with a sharp knife and the skin will slip right off.

3 tbl canola oil
1 tbl olive oil
1 small red tomato, seeded and chopped
1/4 c. finely crumbled reduced-fat feta cheese
2 tbl red wine vinegar
1 tbl lemon juice
1/4 tsp salt, or to taste
1/4 tsp pepper, or to taste
1 tbl chopped fresh basil, or 1/2 tbl dried basil

Whiz all ingredients in a mini food processor until well combined. The dressing will look "curdled" because of the feta cheese lumps, but it will taste divine served with green salad, sliced tomatoes, grilled eggplant, grilled summer squash, or grilled zucchini.

Or, make a Caprese salad: alternate slices of red tomato and part-skim mozzarella cheese and drizzle with the vinaigrette. The saltiness of the feta and acidity of the vinegar and lemon juice balance the sweetness of the tomatoes and creaminess of the mozarella.

Coconut Chocolate Chip Macaroons

2009-08-28T10:06:00.000-07:00

I've been craving coconut for some reason. Specifically, Mounds candy bars. A "snack" size (19 grams) Mounds has 92 calories, 5 grams fat, 11 grams carbs, 9 grams sugar. These cookies are a pretty good substitute. Each cookie (approximately 19 grams) has 74 calories, 3.2 grams fat, 10.5 grams carbs, 9.7 grams sugar. I will have to take most of them to church on Sunday for the coffee hour after the service because stuff like this is just too tempting to have around, but they sure hit the spot.

14 oz can fat free sweetened condensed milk
14 oz sweetened shredded coconut (you could use unsweetened)
1 tsp vanilla extract
2 extra large egg whites, at room temperature
1/4 tsp kosher salt
3 oz mini semi-sweet chocolate chips

Preheat oven to 325F.

In a large bowl, combine the milk, coconut and vanilla.

In a medium bowl, whip the egg whites and salt with an electric mixer on high until they form medium-firm peaks. Gently fold them into the coconut mixture.

Drop the batter onto GREASED cookie sheets (2 teaspoons batter per cookie). Bake in the middle of the preheated oven for 25 minutes or until golden brown (watch them - they burn easily). Remove from oven, cool 2 minutes, then move to cooling racks.

Makes 46 cookies.

Cheesecake Treats (no bake)

2009-08-24T11:59:00.000-07:00

This was inspired by the wonderful World According to Eggface blog. I'm a little lazier than Shelly is, and I like my cheesecake sweeter, so this is how I make these treats.

one 15-oz container part-skim ricotta cheese
4 oz. reduced-fat cream cheese
1 package (4 servings) SF/FF cheesecake pudding mix (see note below**)
2-3 tbl Splenda (or to taste)
1/4 tsp almond extract (use vanilla, lemon, coconut, or other flavoring if you don't like almond)

*Note: if desired, you can split the ricotta mixture into 2 batches and flavor one with a tablespoon (or more) of SF hot cocoa mix.

Mix all ingredients in a medium bowl until well combined. Use as filling for "tarts" or stuffed strawberries (see below). You can use a small spoon to do the filling, or put the ricotta mixture in a zip-lock plastic bag, snip off a corner, and squeeze it out. (And then, if you're like me, you'll turn the bag inside out and lick off the stuff that got stuck to the plastic.)

TARTS (If you assemble these too far ahead of time, the "crusts" will get soggy)
Just before serving, plop 1-2 teaspoons of ricotta mixture onto your "crusts" - Oreo thin crisp cookies, mini vanilla wafers, graham crackers, mini Lorna Doones, or small gingerbread cookies. Decorate with fruit (blueberries, raspberries, blackberries, cherry halves, or small pieces of other fruit of your choice), shavings of SF chocolate, drizzled SF chocolate or caramel sauce, nuts, fresh mint leaves, a dab of no-sugar-added jam, or toasted coconut.

STUFFED STRAWBERRIES (You can prepare these up to 12 hours in advance)
Hull some medium-sized strawberries and cut a cone out of the center to remove the white part. Put 1-2 teaspoons of ricotta mixture into each berry and arrange on a serving plate.

I don't know how many tarts or berries you'll get out of this amount of ricotta mixture - it depends on how generous you are with it. Having leftover ricotta mixture is certainly no hardship. Eat it like pudding, or roll it up inside a crepe, or spread it on toast.

Lisa and I served these treats on a 3-tiered glass serving plate, with a mixture of tarts, stuffed strawberries, and whole fresh cherries, raspberries, blueberries, and strawberries. It was beautiful to behold and I wish we'd taken a photograph of it because it was empty in about 3 minutes!

Eggplant & Feta Dip

2009-08-24T11:53:00.000-07:00

1 medium eggplant (about 1 lb)
2 tbl lemon juice
2 tbl olive oil
1/2 c. crumbled reduced-fat feta cheese
1/4 c. finely chopped red onion
1 red bell pepper, finely chopped
1/2 tsp hot pepper sauce (or to taste)
2 tbl chopped fresh basil or cilantro
1 tbl chopped fresh parsley
1/4 tsp salt

Preheat broiler (or grill). Pierce eggplant about 8 times to allow steam to vent. Line a baking pan with foil and spray it with cooking spray. Broil (or grill) the eggplant, turning every 5 minutes, until the skin is charred and the eggplant is soft, about 15 min. total. Transfer to a plate and allow to cool.

When cool enough to handle, cut the eggplant in half lengthwise and scrape the flesh out. If desired, remove some or all of the seeds and discard them. Chop the flesh and combine with the rest of the ingredients in a medium bowl, or whiz them in a food processor for a smoother consistency. Cover and refrigerate until ready to serve.

Serve with pita crisps or sturdy crackers.

Crab Dip

2009-08-24T11:13:00.000-07:00

8 oz. reduced-fat cream cheese, at room temperature
one 6-oz can crabmeat, drained (see note below**)
1 tbl mayonnaise
2 scallions, chopped
1 tsp grated lemon rind
1 tsp lemon juice
1/4 tsp salt
2 tbl chopped fresh parsley (optional)

Combine thoroughly (using a food processor makes it easier).

If desired, substitute canned salmon, imitation crab, or baby shrimp.

Serve with raw veggies and/or pita crisps or crackers

Cucado Gaucamole

2009-08-24T11:07:00.000-07:00

1 medium cucumber, peeled, seeded & diced
2 avocados, peeled, pitted and diced
3 scallions, chopped
1 tsp hot pepper sauce or to taste
1/4 c. lime or lemon juice
1/4 c. chopped fresh cilantro
1/4 tsp salt

Combine all ingredients in a food processor and pulse until combined. If a smoother texture is preferred, whiz until smooth.

Cuvado = CU(cumber) (avo)CADO

Blue Cheese Stuffed Mushrooms (low carb)

2009-08-24T11:00:00.000-07:00

16 large white or brown mushrooms, stemmed and cleaned
2 tbl lemon juice
1/4 c. egg beaters (or 1 egg, beaten)
8 oz blue cheese, crumbled
optional garnish: walnut halves, parsley sprigs, fresh or canned red pepper strips

Preheat broiler. Spray a baking sheet with cooking spray.

Toss the mushroom caps with the lemon juice, drain, and discard lemon juice. Place the mushrooms stem side up on the baking sheet. Spray the mushrooms with cooking spray.

In a small bowl, combine egg beaters with blue cheese. Evenly spoon the cheese into the mushroom caps.

Broil the mushrooms 8-10" from the heat source for 5-6 min. or until golden brown. Remove from broiler and transfer the mushrooms to a serving platter. If desired, decorate with garnishes. Serve hot.

Marinated Feta Cheese

2009-08-24T10:52:00.000-07:00

1 block (6 oz.) reduced-fat feta cheese
1/4 c. olive oil
2 tbl red wine vinegar
1 tbl chopped fresh rosemary (or 1/2 tbl dried)
1 tsp chopped fresh oregano (or 1/2 tsp dried)
1/4 tsp black pepper
1 clove garlic, minced
peel from 1/2 fresh lemon

Cut the cheese into bite-size chunks. In a small bowl, whisk together oil, vinegar, herbs, pepper and garlic. Pare thin curls of peel from the lemon (try not to include any white pith - just the yellow peel). Combine the feta and lemon peel with the marinade, cover and refrigerate at least 8 hours.

One hour before serving, remove the cheese from the fridge to let it come up to room temperature. Stir it a few times before serving.

Chicken Sate with Peanut Sauce

2009-08-24T10:40:00.000-07:00

CHICKEN:
8-10 eight-inch bamboo skewers
1 lb. boneless, skinless chicken breasts or thighs
1/2 tbl Splenda brown sugar blend
3 tbl soy sauce
2 tsp grated fresh ginger
1 tsp grated lime peel
1/4 tsp red pepper flakes
2 cloves garlic, minced

Soak the skewers in cold water while you work on the chicken.

Cut the chicken into strips about 2" wide and put them in a zip-top plastic bag. Combine the rest of the ingredients in a small bowl, pour over the chicken, seal the bag and squish it to evenly distribute the marinade. Refrigerate 10-15 minutes.

Heat a grill or broiler to medium-high heat.

Remove the chicken from the marinade and thread onto the skewers. Use more skewers if necessary - the chicken will not cook evenly if it's crowded on the skewers. Grill or broil the chicken 5 minutes per side or until juices run clear.

4 Servings

Serve with Peanut Dipping Sauce.

PEANUT DIPPING SAUCE
6 tbl PB2 powder (or 3 tbl regular peanut butter)
2 tbl soy sauce
1 tbl lime juice
1/4 tsp red pepper flakes
1 clove garlic, minced
1/2 tbl Splenda brown sugar blend
Stir (or whiz in a mini food-processor) until thoroughly blended.

Mustard Dill Catfish

2009-07-30T09:43:00.000-07:00

1-1/2 lbs catfish fillets
salt and pepper to taste
1/4 c. Dijon mustard
3 tbl chopped fresh dill (or 1-1/2 tbl dried)
3 tsp olive oil, divided
4 medium tomatoes, chopped
2 cloves garlic, chopped

Rinse fish and pat dry. Put it on a plate and season it with salt and pepper.

In a small bowl, combine mustard, dill, and 1 tsp olive oil. Spread the mixture over both sides of the fish.

In another bowl, combine 2 tsp olive oil, the tomatoes, and the garlic.

Spray a large nonstick skillet with cooking spray and heat over medium-high heat. Add the fish to the skillet and cook 5 min. Turn the fish over and cook another 5 min. or until fish flakes easily. Transfer to a serving plate. Add the tomato mixture to the skillet, cook and stir 1 minute. Serve the tomato mixture with the fish.

4 servings

PB2 Dip

2009-07-20T10:00:00.000-07:00

This dip gives me my peanut butter fix without all the fat. I like it with apple or banana slices, but you could use pears, pretzels, crackers, vanilla wafers, raw veggies; or spread it on toast.

1/4 c. reduced-fat (or fat-free) cream cheese
3/4 c. 1% (or fat-free) cottage cheese
2 tbl PB2 (or peanut butter)
1 tbl fat-free milk
1 tbl Splenda
dash of cinnamon (optional)

Put everything in a small food processor and whiz until very smooth.

Yield: 22 servings of 1 tablespoon each

Per serving:
16 cal, .7 g total fat, .4 g sat fat, 2 mg cholesterol, 47.6 mg sodium, .7 g carbs, neglible fiber & sugar, 1.7 g protein

Yogurt Fluff

2009-07-18T11:49:00.001-07:00

2 6-oz containers of yogurt (fruit or other flavor)
1 4-serving package sugar-free gelatin (flavor of your choice)
1/4 c. boiling water
1 8-oz container sugar-free Cool Whip

Add the gelatin to the boiling water in a large bowl and stir until dissolved. Add the yogurt and combine with a whisk. Add the Cool Whip and whisk again. Refrigerate until set.

You can pour this into a graham cracker crust to make a pie, if desired.

Chicken Liver Pate

2009-07-18T11:42:00.000-07:00

8 oz. chopped onions
1 clove garlic, chopped
16 oz chicken livers
1 tbl butter
2 tbl chicken broth or water
1 tbl light sour cream
1 tsp salt

Rinse the chicken livers and cut off any membranes or excess fat. Dry on paper towels.

Melt the butter in a large nonstick skillet over medium heat. Add the onions and garlic and saute about 5 min. or until softened. Add the chicken livers and continue to cook about 10 min. or until the livers are slightly browned on all sides and cooked to the desired degree of doneness. Don't overcook them or they will turn bitter.

Put the contents of the skillet (juices and all) into a large food processor. Add the broth, sour cream, and salt and process until smooth. The mixture will be runny, but it will set when it's chilled.

Refrigerate at least 1 hour.

Serve with toast, crackers, or raw veggies.

Honey Sesame Pasta & Tofu Salad

2009-07-16T11:49:00.000-07:00

Combine in a large bowl:
1 recipe Honey Sesame Tofu, cut into cubes
4 cups cooked pasta (thin spaghetti, linguine, soba noodles, or other pasta)
1 recipe Honey Sesame Dressing
Veggies (see below)

Veggies:
1/2 c. diced red bell pepper
1/4 c. diced raw carrot
1/4 c. chopped scallions
2 tbl chopped fresh herbs (basil, cilantro, mint, or a combination of those)

Honey Sesame Tofu:
12 oz. firm tofu, cut in 1/4" thick slices
2 tbl honey
1 tbl sesame oil
1 tbl soy sauce
Preheat broiler. Cover a baking sheet with aluminum foil and spray with cooking spray. Place the tofu slices on the baking sheet.
Combine the honey, oil, soy sauce and water or broth. Drizzle half of it over the tofu and spread around with the back of a spoon.
Broil the tofu 5 min. or until browned, being careful not to burn it. Flip the slices over, drizzle with the rest of the honey mixture, and broil another 5 min. or until browned. Set aside. When cool, cut into cubes.

Honey Sesame Dressing:
2 tbl honey
2 tbl rice wine vinegar
2 tbl sesame oil
1 tbl canola oil
1 tsp soy sauce
1/4 tsp black pepper
1/4 tsp onion salt
Whisk all ingredients together.

4 servings

Middle Eastern Eggplant Salad

2009-07-16T11:38:00.000-07:00

2 red bell peppers, cut in half lengthwise and seeded
1 lb. eggplant, peeled and cut in 1" cubes
1 medium tomato, peeled & seeded
3 tbl tomato paste
2 tbl water
1/2 tsp salt
3 garlic cloves, chopped
2 tbl olive oil
1/4 tsp pepper
2 tbl pine nuts, toasted

Preheat broiler.

Line a baking sheet with aluminum foil, spray with cooking spray, and place red peppers on it skin side up, flattening them down with your hand. Broil 12 min. or until blackened. Place in a zip-top plastic bag, seal it, and let stand 10 min.

While the red pepper is sitting, remove the foil from the baking sheet and spray it with cooking spray. Place the eggplant cubes on the baking sheet and spray with cooking spray. Broil 5 min. or until browned, remove from oven, flip the cubes over, spray with more cooking spray, and broil another 5 min. or until browned and tender. Remove from oven and set aside.

Remove the red peppers from the bag. Peel off the blackened skin and chop the flesh.

Place the tomato in a mini food processor and whiz until smooth. Add the tomato paste, water, salt, garlic, olive oil and pepper, and whiz again until smooth.

Combine the eggplant with the tomato mixture and pine nuts. Refrigerate or serve at room temperature.

4 servings

Crab Cakes

2009-07-16T11:33:00.001-07:00

2 cans crab meat, drained
1 beaten egg or 1/4 c. egg beaters
1/2 c. cracker crumbs or dry bread crumbs
1 tbl Dijon mustard
1 tbl Worcestershire sauce
2 tbl light mayonnaise (see note below)
1/2 tsp onion powder
1/2 tsp Old Bay seasoning
1/2 tsp dry mustard

Combine ingredients well and form into 6 cakes. Refrigerate 30 min.

Spray a large nonstick skillet with cooking spray and heat over medium heat. Add the crab cakes and cook 4-5 min. per side, until golden brown.

6 servings

Note: instead of regular mayonnaise, try Baconnaise! (http://www.baconnaise.com/) - available in regular and light versions

Persian Spinach with Yogurt

2009-07-16T11:23:00.000-07:00

2 tbl pine nuts
2 tsp butter
1 10-oz package fresh spinach, chopped
1-2 tbl water or broth as needed
1/3 cup finely chopped onion
1 garlic clove, minced
1/2 tsp salt
1 cup plain fat-free yogurt
1/4 tsp black pepper
1/8 tsp ground cinnamon

Heat a large non-stick skillet over medium high heat. Add the pine nuts and stir until lightly toasted. Watch carefully because they burn easily. Remove the pine nuts and set aside.

Melt the butter in the skillet over medium-high heat. Add onion and garlic and cook 5 min., until the onion is tender. Add the spinach and salt, cook and stir, adding water or broth if needed to keep it from sticking to the skillet. When spinach is wilted and soft but still bright green, remove the skillet from the heat. Let cool to room temperature.

Combine the spinach mixture with the pine nuts, yogurt, pepper and cinnamon. Refrigerate 30 min. before serving

3-4 servings as a side dish
or serve as a dip with pita chips