Tuesday, April 17, 2012

Roasted Asparagus-Orange Salad

My husband loves asparagus, but I only knew one way to cook it.  Boil, blanch, and season; very boring.  This recipe adds a much needed pop of citrus and it looks beautiful on a plate.  Of course we ate it before I got a chance to take a picture, but you can see what it looks like from the original link below (but it looks much more vibrant and delicious in person!).

Roasted Asparagus-Orange Salad
(adapted from Better Homes and Gardens)

Serves 8

Roasted Asparagus
  • 2 pounds asparagus (green, white, and/or purple) spears, trimmed
  • Pam Olive Oil
Dressing:
  • 2 oranges
  • 1 clove garlic, minced
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon fennel seeds
  • 1 tablespoon cider vinegar
  1. Preheat oven to 400 F.  Place asparagus in a 15x10x1 inch baking pan.  Spray with Pam Olive Oil until all spears are coated.  Roast, uncovered, for 15 to 20 minutes, until asparagus is crisp-tender, tossing once.  Transfer to a serving platter.
  2. For dressing: Zest approximately 1tsp from one orange; set aside.  Juice half and orange.  Peel then slice the remaining half and whole orange half in rounds.  Combine orange peel, orange juice, garlic, mustard, fennel seeds, olive oil, and vinegar.  Cover with a lid and shake to combine. 
  3. Drizzle a little of the dressing on the asparagus; toss to coat.  Carefully toss in orange slices.  Use remaining dressing as desired. 

Roasted Brussel Sprouts with Cranberries and Balsamic Vinegar

You must be a somewhat adventurous eater if you got past the title of this post.  Almost every time I have told people about this recipe I have gotten the same sour face and look of disgust, but I have turned many of these same people into Brussels sprout believers! This is a super simple recipe that will change people's minds about that once hated vegetable.

Roasted Brussels Sprouts with Cranberries and Balsamic Vinegar:
(adapted from Thyme)
  • 1 pound Brussels sprouts
  • Pam Olive Oil
  • Pepper
  • 1/2 cup balsamic vinegar
  • 1/4 cup sugar
  • 1/2 cup dried cranberries
Preheat oven to 375 F.   Trim/clean Brussels sprouts and cut them in half, lengthwise.  Arrange them on a foil lined baking sheet and spray generously with Pam, making sure both sides are coated.  Sprinkle with plenty of pepper and roast 25-30 minutes or until brown.

While the brussels sprouts are roasting, combine the balsamic vinegar and sugar in a  sauce pan.  Bring to a boil, then reduce heat to medium-low and reduce until very think, approximately 15-20 minutes.

Once the Brussels sprouts are out of the oven, transfer them to a serving dish and drizzle the balsamic reduction on top.  Sprinkle on the dried cranberries.  Toss and serve immediately. 

Cinnamon Roasted Sweet Potato and Apple Salad with Honey Vinaigrette Chicken

I have always been a sweet potato fan.  More specifically if they were served in the form of pie or french fries!  Needless to say, I have been looking for a healthier alternative to prepare for dinner.  I came across this recipe and it has been a crowd pleaser!  I have served this 3 different occasions and everyone has loved it!  It is such a hearty salad (even the men agreed) and it's just so pretty to look at!

Roasted Sweet Potato and Apple Salad with Honey Vinaigrette Chicken
(adapted from Sweet Treats & More)

Serves 4
  • 4 cups spring mix or romaine lettuce
  • 1 medium sized sweet potato
  • 1 large red apple
  • 1/2 tsp cinnamon
  • pinch (or two) or sugar
  • PAM Olive Oil spray
  • 2 chicken breasts, thawed (or four chicken tenders), OR substitute 1 cup Quinoa to make this meal vegetarian friendly
  • 1/4 cup reduced-fat Feta Cheese
  • 1/4 cup candied pecans
  • 1/4 cup dried cranberries
Honey Vinaigrette (in place  of Caramel Vinaigrette):
  • 1/4 cup balsamic vinegar
  • 1/4 cup extra virgin Olive Oil
  • 1 tsp ground mustard
  • 1 1/2 tbsp honey
  1. Whisk together balsamic vinegar, oil, ground mustard and honey.
  2. If using Chicken: Place chicken tenders in a large zip lock bag and put 3/4 of the vinaigrette over the chicken.  Let marinate for 1-2 hours. 
    If using Quinoa: Make one cup of Quinoa and set aside.
  3. Preheat oven to 425
  4. Peel and cut the sweet potato and apple into slices or chunks.  Place slices in a bowl and generously spray Pam with Olive Oil over the top.  Toss to coat.  Sprinkle cinnamon and sugar in and toss until evenly coated.  Use additional Pam spray as necessary
  5. Spread the potatoes and apples in a single layer on baking sheet and roast for 20-25 minutes until tender (tossing halfway through)
  6. If using chicken: Cook chicken over medium heat until cooked through.  Cut into chunks or shred.
    If using Quinoa: toss quinoa with sweet potatoes and apples 
  7. Lay chicken or quinoa, potatoes, apples over a bed of lettuce.  Sprinkle with reduced fat feta cheese, pecans, and cranberries.  Drizzle remaining Honey Vinaigrette.

Monday, February 6, 2012

Breakfast Tostada

On my latest trip to the grocery store I found a great new brand of chips called Sanissimo.  I cannot find a website for them to save my life and the only place I have seen them is at HEB.  They are oven baked corn chips, tostadas, and crackers.  These are a great alternative for full fat chips, especially if you are having Mexican food.  One serving of the chips has only 2 grams of fat, 120 calories, no cholesterol, and 190 mg of sodium.  Plus, they are gluten free if that's a concern for you.  Easy snacks are hard to come by so I stocked up!  I decided to use them yesterday at lunch and came up with what I'll call an Egg Tostada.  You can make as much or as little as you need.  The following made 2 tostadas (1 serving)

Egg Tostada
Ingredients:
  • Extra Firm Silken Tofu (optional)
  • Low Sodium Chicken Broth
  • 1 clove minced garlic
  • Pinch of cayenne pepper
  • 2 Tablespoons minced shallots
  • 1/4 cup sliced mushrooms
  • 1/2 cup Egg Beaters
  • 2 Tablespoons Pace Picante Pico de Gallo 
  • 1/4 cup Daiya Pepperjack Cheese Shreds (or any low-fat cheese)
  • 2 Sanissimo Oven Baked Corn Tostadas
  • 1 Tablespoon chives
Directions:
Cut tofu (as much as you want) into 1 inch cubes.  Heat pan on medium-high heat. Add tofu, garlic, shallots, cayenne pepper,  mushrooms and a few tablespoons of chicken broth (enough for the tofu and mushrooms to soak up).  Cook for about 10 minutes, until mushrooms are done.  During this time, add additional chicken broth if mushrooms begin to look dry.  Add Egg Beaters and cook until eggs are scrambled.

Divide egg mixture and put onto each tostada.  Top each with pico de gallo, cheese, and chives. 

Quick and easy for breakfast or brunch!

Thursday, February 2, 2012

Eating Out

Since Eric's heart attack we have been very limited on places to go and eat.  Thanks to friends, a great deal of research, and Mac's dietitian, we have come up with the following places.  If you have any others we can add to the list please feel free to share!
  1. Escalantes: Chicken Fajitas with no oil/butter, corn or whole wheat tortillas, fat free black beans, and cilantro rice.  You can also ask your waiter for baked chips instead of fried. 
  2. Ruggles Green: Quinoa Spaghetti and Turkey Meatballs, Grilled Asparagus, Roasted Fingerling Potatoes
  3. Ruggles Cafe Bakery: The Griller, Tomato Basil soup
  4. Chicken Kitchen: Chop-Chop Salad, Original Chop-Chop, Single Breast Platter (tons of options here!)
  5. Hungry's:  The Anaheim Chicken, The Tuscan Chicken, Southwestern Portabella Delight
  6. Chatter's
  7. Freebirds: Whole wheat tortilla, charro black and pinto beans, veggies, salsa, and cilantro rice
  8. Rustika: Egg white tacos and egg white scrambles with black beans
  9. Goode Company Seafood: Order any fish with no butter or oil and request dry bread (no butter)
  10. Thai Spice: Steamed chicken or shrimp with veggies with no sauce.  Add hot sauce instead
And for the kids
  1. Beck's Prime: Texas Children's Hospital actually worked with them on their grilled chicken meal.  Substitute a veggie for a side. 
  2. Boston Market: Turkey kids meal

Tuesday, January 31, 2012

Blueberry Oatmeal Muffins

Are you ready for the most fantastic blueberry muffin you've ever tasted???  These are a great idea for breakfast or even an after dinner snack.  And with no oil, no butter and no fat they are a great way to treat yourself to something sweet!

Blueberry Oatmeal Muffins

Ingredients:
  • 1 1/2 cups whole wheat pastry flour
  • 1/2 cup rolled oats
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 cup brown sugar
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp salt (use Morton's Lite Salt for lower sodium)
  • 1 cup unsweetened apple sauce
  • 1/4 cup honey (substituted for maple syrup)
  • 3/4 cup blueberries, frozen
  • 1/2 cup of flax seeds (my addition)
Directions:

Preheat oven to 350 F.  Spray a muffin tin with non stick spray.  In a large bow, whisk flour, oats, baking soda, baking powder, salt, flax seeds, and spices together until well combined.  Then add applesauce, sugar, and honey then stir until combined.  Add frozen blueberries, stirring until just combined.  Fill 12 muffin tins 3/4 full.  Sprinkle additional oats and a small amount of brown sugar on top.  Bake for 23 minutes, or until a toothpick inserted in the center comes out clean.

Notice that I added flax seeds to this recipe.  If you are interested in learning more about the health benefits of flax seeds click here.
 
You will not be disappointed with these!  Quick and easy to make and everyone in our house has a new favorite breakfast food. 

Monday, January 30, 2012

Spinach Cupcakes

We've gotten into a little rut at snack time in our house.  All Mac seems to get it applesauce.  My friend Heather told me about a recipe for Spinach Cupcakes (yes, I said spinach) and they are fantastic!  Plus, they are a fun green color that just about any kid would like.  Eric was a bit skeptical at first, but once I got him to actually taste one he has been asking for them in his lunch too.  The recipe is very easy and if you make a big batch you can put the extras in the freezer to save for later.  Just pull out the amount that you need the night before and leave them in the refrigerator. 

Spinach Cupcakes:

Ingredients:
  • 1/2 cup unsweetened applesauce
  • 1/4 cup Egg Beaters (in place of one large egg)
  • 2 tsp vanilla extract
  • 1 cup fresh spinach, packed
  • 1/3 cup sugar
  • 2 tbsp unsweetened applesauce (in place of vegetable oil)
  • 1 1/2 cups all purpose flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
    **the recipe calls for 1/2 tsp of salt but I have eliminated it**
Directions:
  1. Preheat oven to 350 F
  2. Place the first 6 ingredients in a food processor and puree
  3. Place the remaining ingredients in a separate bowl and combine
  4. Pour the spinach puree in a large mixing bowl
  5. Slowly mix the dry ingredients into the wet until combined
  6. Scoop batter into a mini muffin tin, filling each cup 2/3 of the way
  7. Bake for 11 minutes (original recipe calls for 12)
  8. Serve
This has now become Mac's favorite snack.  I know it sounds a little strange, but we all love them and it's a great way to get some spinach into our diets.