This recipe comes from The Whitegrass Cookbook
What you will need:
2 Tbsp Vegetable Oil
2 cloves of garlic minced
1 lb. fresh greens (we use Kale)
1/4 cup chinese rice wine or sherry
1 Tsp ginger root, fresh grated
1 Tbsp lemon juice
1 Tsp sugar
2 Tbsp water
2 Tbsp soy sauce
Saute garlic in oil for one minute. Add greens and stir-fry for about 1 minute. Add remaining ingredients except for soy sauce. Stir-fry until greens are tender. Toss with soy sauce just before serving.
Tuesday, December 27, 2011
Tuesday, December 20, 2011
Healthier Beef Stroganoff
You will need:
1 lb of flank steak
2 Tablespoons oil
1 Onion chopped
1 package mushrooms
2 cloves minced garlic
1/4 cup flour
2 cups beef broth
1/4 cup low fat Greek yogurt
1/4 cup dry red wine
1 package egg noodles (1/3 package will serve two people)
First slice the beef into bite size chunks unless you purchased it already sliced, of course.
Brown the beef in 1 Tbsp of oil. Once browned, transfer the meat to a plate and throw onions into the pan you used to brown the meat. Add the other Tbsp of oil to the onions. Soften the onions and throw mushrooms into the pan with them along with your minced garlic. Once the mushrooms have softened, add the beef back to the pan. Sprinkle flour on top and add beef broth slowly. Add the wine. Gravy will happen - simmer this to thicken it up. Add yogurt - stir. Plate this up with your egg nooodles and sprinkle with parlsey. YUM!!
1 lb of flank steak
2 Tablespoons oil
1 Onion chopped
1 package mushrooms
2 cloves minced garlic
1/4 cup flour
2 cups beef broth
1/4 cup low fat Greek yogurt
1/4 cup dry red wine
1 package egg noodles (1/3 package will serve two people)
First slice the beef into bite size chunks unless you purchased it already sliced, of course.
Brown the beef in 1 Tbsp of oil. Once browned, transfer the meat to a plate and throw onions into the pan you used to brown the meat. Add the other Tbsp of oil to the onions. Soften the onions and throw mushrooms into the pan with them along with your minced garlic. Once the mushrooms have softened, add the beef back to the pan. Sprinkle flour on top and add beef broth slowly. Add the wine. Gravy will happen - simmer this to thicken it up. Add yogurt - stir. Plate this up with your egg nooodles and sprinkle with parlsey. YUM!!
Thursday, December 8, 2011
Asparagus Soup
Sometimes Asparagus bundles go on sale at the market and I like to buy a few of them - one to use for a side dish of asparagus and the other to use in making a delicious soup that is also pretty healthy!
Make sure you have:
All of the ingredients and a food processor or blender.
Other suggestions:
Sometimes I do not have vegetable broth around, or even chicken broth for that matter; so I just use bouillon cubes (which are always around).
Ingredients:
1 pound fresh asparagus
1/2 medium sized onion - chopped
1/2 cup vegetable or chicken broth
1 Tablespoon butter
2 Tablespoons all-purpose flour
1 teaspoon salt
1 pinch ground black pepper
1 1/4 cups vegetable or chicken broth
1 cup soy milk - I use whatever milk I have in the fridge
1/2 cup yogurt - I use low fat plain yogurt
1 teaspoon lemon juice
1/4 cup grated Parmesan cheese
1. Place asparagus and onion in a sauce pan with 1/2 cup broth. Bring the broth to a boil, reduce heat and let simmer until the vegetables are tender.
2. Reserve a few asparagus tips for garnish. Place remaining vegetable mixture in blender/food processor and puree until smooth.
3. Melt butter in the pan that was used for simmering the asparagus and onions. Stir while sprinkling flour, salt, and pepper into the butter. Do not let the flour brown. Allow the mixture to cook only 2 minutes. Stir in remaining 1/14 cups broth and increase the heat. Continue stirring until the mixture comes to a boil. You will see it slowly thicken.
4. Stir the vegetable puree and milk into the saucepan. Whisk yogurt into the mixture, followed by lemon juice. Stir until heated through, then ladle into bowls. Garnish with reserved asparagus tips. Sprinkle with Parmesan cheese if desired. (my favorite part)
Make sure you have:
All of the ingredients and a food processor or blender.
Other suggestions:
Sometimes I do not have vegetable broth around, or even chicken broth for that matter; so I just use bouillon cubes (which are always around).
Ingredients:
1 pound fresh asparagus
1/2 medium sized onion - chopped
1/2 cup vegetable or chicken broth
1 Tablespoon butter
2 Tablespoons all-purpose flour
1 teaspoon salt
1 pinch ground black pepper
1 1/4 cups vegetable or chicken broth
1 cup soy milk - I use whatever milk I have in the fridge
1/2 cup yogurt - I use low fat plain yogurt
1 teaspoon lemon juice
1/4 cup grated Parmesan cheese
1. Place asparagus and onion in a sauce pan with 1/2 cup broth. Bring the broth to a boil, reduce heat and let simmer until the vegetables are tender.
2. Reserve a few asparagus tips for garnish. Place remaining vegetable mixture in blender/food processor and puree until smooth.
3. Melt butter in the pan that was used for simmering the asparagus and onions. Stir while sprinkling flour, salt, and pepper into the butter. Do not let the flour brown. Allow the mixture to cook only 2 minutes. Stir in remaining 1/14 cups broth and increase the heat. Continue stirring until the mixture comes to a boil. You will see it slowly thicken.
4. Stir the vegetable puree and milk into the saucepan. Whisk yogurt into the mixture, followed by lemon juice. Stir until heated through, then ladle into bowls. Garnish with reserved asparagus tips. Sprinkle with Parmesan cheese if desired. (my favorite part)
Wednesday, December 7, 2011
Easiest Ever Spinach Lasagna
Another favorite from The Whitegrass Cookbook.
Make sure you have:
All of the ingredients, cheesecloth or thin towel to wring out frozen spinach, and a 9" x 13" baking pan.
*In this recipe, you don't cook the noodles, they steam as the lasagna bakes.
Ingredients:
1 10 oz pkg. frozen chopped spinach, thawed
2 15 oz. ricotta or cottage cheese
1 tsp. dried basil
1 tsp. minced garlic
1/4 cup parmesan cheese
3 eggs
salt and pepper to taste
1 quart pasta sauce
1 box lasagna noodles UNCOOKED
1 1/2 cups grated mozzarella
1/3 cup water
1 package sliced mushrooms (optional)
Squeeze water out of spinach and mix with ricotta, eggs, basil, garlic, Parmesan, and salt and pepper. In a 9" x 13" baking pan, pour in 1/2 cup sauce to cover the bottom.
Line pan with uncooked noodles, then spoon half of the filling and spread evenly over the noodles. Sprinkle 1/2 cup mozzarella along with 1/2 of the package of sliced mushrooms. Next, a layer of sauce and again noodles, filling, cheese, rest of the mushrooms, and sauce. Top with remaining mozzarella. Drizzle water over the top, cover with foil and bake at 350 degrees for 45 minutes. Remove cover and bake an additional 10-15 minutes to brown the top. Take out of the oven and let sit about 15 minutes before serving. Serves 6-10.
Make sure you have:
All of the ingredients, cheesecloth or thin towel to wring out frozen spinach, and a 9" x 13" baking pan.
*In this recipe, you don't cook the noodles, they steam as the lasagna bakes.
Ingredients:
1 10 oz pkg. frozen chopped spinach, thawed
2 15 oz. ricotta or cottage cheese
1 tsp. dried basil
1 tsp. minced garlic
1/4 cup parmesan cheese
3 eggs
salt and pepper to taste
1 quart pasta sauce
1 box lasagna noodles UNCOOKED
1 1/2 cups grated mozzarella
1/3 cup water
1 package sliced mushrooms (optional)
Squeeze water out of spinach and mix with ricotta, eggs, basil, garlic, Parmesan, and salt and pepper. In a 9" x 13" baking pan, pour in 1/2 cup sauce to cover the bottom.
Line pan with uncooked noodles, then spoon half of the filling and spread evenly over the noodles. Sprinkle 1/2 cup mozzarella along with 1/2 of the package of sliced mushrooms. Next, a layer of sauce and again noodles, filling, cheese, rest of the mushrooms, and sauce. Top with remaining mozzarella. Drizzle water over the top, cover with foil and bake at 350 degrees for 45 minutes. Remove cover and bake an additional 10-15 minutes to brown the top. Take out of the oven and let sit about 15 minutes before serving. Serves 6-10.
Spinach Mushroom Barley Soup
We got this one from the Whitegrass Cookbook - our "go-to" cookbook for healthy cooking in our home.
Make sure you have:
All of the ingredients and a soup pot
Ingredients:
3 Tbs. Margarine or butter
3/4 cup dry pearled barley
1 large onion, chopped
4 cloves garlic, minced
1/2 lb. fresh mushrooms, sliced
10 cups of water
1 tsp. seasoned salt
1/4 cup dry sherry
1 1/2 Tbs. vegetable broth powder. (I can never find this, so I substitute vegetable or chicken broth for 1/2 of the water)
3 Tbs. soy sauce
1/2 lb. fresh spinach, washed and torn in pieces. Kale is good too! sometimes we do 1/2 kale and 1/2 spinach
In a large pot, melt butter and add barley. Toast barley until golden brown (this makes the soup richer). Then add onions and garlic, saute 4 minutes or until tender. Add mushrooms and cook 3 minutes. Add water/broth and seasoned salt. Cover and let simmer until barley has swelled and thickened, about 45 minutes. Then add soy sauce, sherry, broth powder and spinach. Adjust seasoning and serve. Note: the longer this soup cooks, the thicker it gets. Serves 4-6
Make sure you have:
All of the ingredients and a soup pot
Ingredients:
3 Tbs. Margarine or butter
3/4 cup dry pearled barley
1 large onion, chopped
4 cloves garlic, minced
1/2 lb. fresh mushrooms, sliced
10 cups of water
1 tsp. seasoned salt
1/4 cup dry sherry
1 1/2 Tbs. vegetable broth powder. (I can never find this, so I substitute vegetable or chicken broth for 1/2 of the water)
3 Tbs. soy sauce
1/2 lb. fresh spinach, washed and torn in pieces. Kale is good too! sometimes we do 1/2 kale and 1/2 spinach
In a large pot, melt butter and add barley. Toast barley until golden brown (this makes the soup richer). Then add onions and garlic, saute 4 minutes or until tender. Add mushrooms and cook 3 minutes. Add water/broth and seasoned salt. Cover and let simmer until barley has swelled and thickened, about 45 minutes. Then add soy sauce, sherry, broth powder and spinach. Adjust seasoning and serve. Note: the longer this soup cooks, the thicker it gets. Serves 4-6
Kristy's Cranberry Relish
I got this recipe from my sister-in-law, Kristy Ferrell!
We make this every year whether it is for Thanksgiving, Christmas, or both. I highly recommend trying this!
Make sure you have:
All of the ingredients, lemon zester or fine cheese grater, food processor, 9x13 glass pan or large bowl.
Ingredients:
1 bag of cranberries
1 orange
zest from orange
1 small box of raspberry jello (not cranberry)
3/4 cup hot water
1 can crushed pineapple drained (save juice!)
1 cup of sugar
1/2 cup of that saved pineapple juice
1 cup apples
1 cup celery
1 cup walnuts (optional)
Put cranberries, walnuts, and celery in food processor so they are finely chopped. Chop apples and orange into tiny bits. Zest as much orange peel as you would like for taste. You can also use the tiny grates on a cheese grater to do this. Mix together jello, water, sugar, and pineapple juice in a sauce pan; bring to a boil. Combine everything in a large bowl and refrigerate. It tastes best if fixed several days early.
We make this every year whether it is for Thanksgiving, Christmas, or both. I highly recommend trying this!
Make sure you have:
All of the ingredients, lemon zester or fine cheese grater, food processor, 9x13 glass pan or large bowl.
Ingredients:
1 bag of cranberries
1 orange
zest from orange
1 small box of raspberry jello (not cranberry)
3/4 cup hot water
1 can crushed pineapple drained (save juice!)
1 cup of sugar
1/2 cup of that saved pineapple juice
1 cup apples
1 cup celery
1 cup walnuts (optional)
Put cranberries, walnuts, and celery in food processor so they are finely chopped. Chop apples and orange into tiny bits. Zest as much orange peel as you would like for taste. You can also use the tiny grates on a cheese grater to do this. Mix together jello, water, sugar, and pineapple juice in a sauce pan; bring to a boil. Combine everything in a large bowl and refrigerate. It tastes best if fixed several days early.
Greek Chicken Meatballs with Tzatziki Sauce
If you like Gyros - you will love this healthy alternative!
I got this recipe from the 17-day-diet forum. I have been asked for this recipe so many times that I thought I should just post it here.
Make sure you have:
All of your ingredients, food processor, and cheesecloth or just a thin cloth for wringing out the spinach.
Other suggestions:
We usually serve the meatballs over basmati rice (our favorite). When the rice is almost through cooking, we throw in any veggies we need to use up as they steam up nicely that way.
I place about 5-6 tablespoons of the Tzatziki sauce over top and dice up roma tomatoes and sprinkle those on top as well.
The balls:
2 packages of ground chicken
zest of one lemon
1/2 cup fat free crumbly feta cheese (I use regular if I cannot find the fat free)
2 eggs
2 scallions, diced
2 ribs celery, diced
1/2 tsp garlic salt
1/2 tsp black pepper
1 box frozen chopped spinach, thawed and water squeezed from
Preheat the oven to 350 degrees. Spray baking sheets with cooking spray. Mix all the ingredients until well blended. (use your clean hands) Form into bite size balls and arrange on the baking sheet. They do not grow in size while cooking - so use all the space you can on your cooking sheet. Lightly brush top of meatballs with olive oil. Bake for 25 - 35 minutes until no longer pink. Serve with Tzatziki sauce for dipping - or other methods as seen above. These can also be made into patties - great for guests.
Tzatziki Sauce:
2 Cups Greek Plain Yogurt
Juice from one lemon
1 clove of garlic, chopped
1 tbsp fresh mint or dill or both (BOTH IS BEST!!!)
1 English cucumber (med. sized) chopped
salt and pepper to taste
Put all of this into a food processor and pulse until well combined. Test for seasonings. Serve with meatballs or patties.
I got this recipe from the 17-day-diet forum. I have been asked for this recipe so many times that I thought I should just post it here.
Make sure you have:
All of your ingredients, food processor, and cheesecloth or just a thin cloth for wringing out the spinach.
Other suggestions:
We usually serve the meatballs over basmati rice (our favorite). When the rice is almost through cooking, we throw in any veggies we need to use up as they steam up nicely that way.
I place about 5-6 tablespoons of the Tzatziki sauce over top and dice up roma tomatoes and sprinkle those on top as well.
The balls:
2 packages of ground chicken
zest of one lemon
1/2 cup fat free crumbly feta cheese (I use regular if I cannot find the fat free)
2 eggs
2 scallions, diced
2 ribs celery, diced
1/2 tsp garlic salt
1/2 tsp black pepper
1 box frozen chopped spinach, thawed and water squeezed from
Preheat the oven to 350 degrees. Spray baking sheets with cooking spray. Mix all the ingredients until well blended. (use your clean hands) Form into bite size balls and arrange on the baking sheet. They do not grow in size while cooking - so use all the space you can on your cooking sheet. Lightly brush top of meatballs with olive oil. Bake for 25 - 35 minutes until no longer pink. Serve with Tzatziki sauce for dipping - or other methods as seen above. These can also be made into patties - great for guests.
Tzatziki Sauce:
2 Cups Greek Plain Yogurt
Juice from one lemon
1 clove of garlic, chopped
1 tbsp fresh mint or dill or both (BOTH IS BEST!!!)
1 English cucumber (med. sized) chopped
salt and pepper to taste
Put all of this into a food processor and pulse until well combined. Test for seasonings. Serve with meatballs or patties.
Tandoori-style Chicken
This one is SUPER easy to prepare the night before.
Make sure you have:
All of the ingredients, a food processor or blender, wire rack, cookie sheet, and 1 Gallon zip lock bags.
Basically you prepare a marinade and let the chicken sit all day while you're at work or doing other things. When you get home - all it takes is 35-45 minutes in the oven.
Other suggestions:
We like to serve this with a side of basmati rice and some steamed veggies.
Serves 4.
Ingredients:
1 whole chicken (3 1/2 to 4 lbs), rinsed, patted dry, and quartered - my preference is skin-off so that the marinade really gets into the meat
1 cup plain low-fat yogurt
1/2 yellow onion, diced medium
1-inch piece peeled fresh ginger, sliced
2 garlic cloves, peeled *instead of garlic and ginger - we use ginger/garlic paste - can be found at international food stores
2 tablespoons fresh lemon juice
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1 tablespoon vegetable oil
coarse salt and ground pepper
Place the chicken in a gallon-size zip-top bag. In a blender or food processor, blend yogurt, onion, ginger, garlic, lemon juice, cumin, coriander, and oil until smooth; season with salt and pepper. Pour marinade over chicken and shake to coat. Refrigerate 4 hours (or up to one day).
Preheat oven to 500 degrees. Place a wire rack in a foil-lined rimmed baking sheet. Lift chicken from marinade, letting excess drip off. Season chicken with salt and pepper and place, skin side down, on rack. Roast until chicken is charred in spots, 35 minutes, flipping once. Reduce heat to 450 degrees and roast until chicken is cooked through, 10 minutes. Let rest 5 minutes before serving.
This information was also available from the original source:
599 calories/34 g fat/63 g protein/ 8 g carb/1 g fiber
*recipe is courtesy of Everyday Food - A Martha Stewart Magazine
Make sure you have:
All of the ingredients, a food processor or blender, wire rack, cookie sheet, and 1 Gallon zip lock bags.
Basically you prepare a marinade and let the chicken sit all day while you're at work or doing other things. When you get home - all it takes is 35-45 minutes in the oven.
Other suggestions:
We like to serve this with a side of basmati rice and some steamed veggies.
Serves 4.
Ingredients:
1 whole chicken (3 1/2 to 4 lbs), rinsed, patted dry, and quartered - my preference is skin-off so that the marinade really gets into the meat
1 cup plain low-fat yogurt
1/2 yellow onion, diced medium
1-inch piece peeled fresh ginger, sliced
2 garlic cloves, peeled *instead of garlic and ginger - we use ginger/garlic paste - can be found at international food stores
2 tablespoons fresh lemon juice
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1 tablespoon vegetable oil
coarse salt and ground pepper
Place the chicken in a gallon-size zip-top bag. In a blender or food processor, blend yogurt, onion, ginger, garlic, lemon juice, cumin, coriander, and oil until smooth; season with salt and pepper. Pour marinade over chicken and shake to coat. Refrigerate 4 hours (or up to one day).
Preheat oven to 500 degrees. Place a wire rack in a foil-lined rimmed baking sheet. Lift chicken from marinade, letting excess drip off. Season chicken with salt and pepper and place, skin side down, on rack. Roast until chicken is charred in spots, 35 minutes, flipping once. Reduce heat to 450 degrees and roast until chicken is cooked through, 10 minutes. Let rest 5 minutes before serving.
This information was also available from the original source:
599 calories/34 g fat/63 g protein/ 8 g carb/1 g fiber
*recipe is courtesy of Everyday Food - A Martha Stewart Magazine
Mexican Polenta Pie -
Click here to view the award winning recipe!
This was a good one. Ground turkey, black beans, peppers, salsa, polenta... it was hearty and full of flavor without the grease. We used mozzarella cheese instead of the Monterey Jack it called for since that is what we had in the fridge. Next time I will definitely add some mushrooms and jalapenos. Jack said it is like Mexican Lasagna subbing polenta for noodles. We really loved it and there is plenty left over for lunches tomorrow and possibly some for the weekend.
This was a good one. Ground turkey, black beans, peppers, salsa, polenta... it was hearty and full of flavor without the grease. We used mozzarella cheese instead of the Monterey Jack it called for since that is what we had in the fridge. Next time I will definitely add some mushrooms and jalapenos. Jack said it is like Mexican Lasagna subbing polenta for noodles. We really loved it and there is plenty left over for lunches tomorrow and possibly some for the weekend.
Roasted Yellow Pepper and Shrimp Soup
We got this one from the Whitegrass Cookbook and LOVED it.
Roasted Yellow Pepper Soup with Shrimp
6 yellow bell peppers
1 Tbs olive oil (or more for saute)
1 Tbs butter
2 cloves garlic
2 Cups onion, chopped
1 medium potato, peeled and diced
1/2 tsp. salt
1/2 tsp. black pepper
6 Cups of broth
1 lb, peeled, deveined, raw medium shrimp (save shells for broth)
1/2 Cup green bell pepper, chopped
1 Cup fresh tomatoes, cut in chunks
1/4 Cup fresh cilantro, chopped for garnish
Roast peppers by placing on a grill, or under an oven broiler and cook until black and blistered. Cool and peel away charred skin under running water. Remove seeds and stems. Set aside.
Prepare broth. Include shrimp shells for extra flavor. (I also threw in the onion ends from chopping the onion)
In a soup pot, saute onion, garlic, and potato over medium heat for about 10 - 15 min. Add salt and pepper.
Chop roasted peppers and add to pot, along with broth. Simmer 30 minutes.
Puree in a blender or food processor until smooth.
Return to pot and add shrimp, green pepper and tomatoes. Simmer about 10 minutes, or until shrimp is pink.
Serve with cilantro sprinkled on top.
Serves 4 generously, or 6 as an appetizer.
6 yellow bell peppers
1 Tbs olive oil (or more for saute)
1 Tbs butter
2 cloves garlic
2 Cups onion, chopped
1 medium potato, peeled and diced
1/2 tsp. salt
1/2 tsp. black pepper
6 Cups of broth
1 lb, peeled, deveined, raw medium shrimp (save shells for broth)
1/2 Cup green bell pepper, chopped
1 Cup fresh tomatoes, cut in chunks
1/4 Cup fresh cilantro, chopped for garnish
Roast peppers by placing on a grill, or under an oven broiler and cook until black and blistered. Cool and peel away charred skin under running water. Remove seeds and stems. Set aside.
Prepare broth. Include shrimp shells for extra flavor. (I also threw in the onion ends from chopping the onion)
In a soup pot, saute onion, garlic, and potato over medium heat for about 10 - 15 min. Add salt and pepper.
Chop roasted peppers and add to pot, along with broth. Simmer 30 minutes.
Puree in a blender or food processor until smooth.
Return to pot and add shrimp, green pepper and tomatoes. Simmer about 10 minutes, or until shrimp is pink.
Serve with cilantro sprinkled on top.
Serves 4 generously, or 6 as an appetizer.
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