Menu: 10/23-10/29

Overall I would say last week was a great success. I tried several new recipes and with the exception of this sesame shrimp and cous cous salad, I liked them all. The salad was a massive failure in my book. Hubby thought it was alright, I didn’t care for it at all. That is ok though, you will try recipes in the kitchen you won’t like, that just means you need to make an awesome meal the next night. 😉 I’m hoping to use up some ingredients from the fridge and pantry this week. I’m also thinking about making another batch of doughnuts…whole wheat apple cider doughnuts? Yes please!

Sunday: Turkey Chili

Monday: Class (leftover turkey chili)

Tuesday: Italian style beef with polenta

Wednesday: “Skinny” Chicken Tikki Masala, brown rice

Thursday: Black Bean Patties with Corn Relish and Avocado Cream, sweet potato fries 

Friday: Warm Asian Noodle Salad

Saturday: Take out! Not quite sure yet but the kitchen is closed. 😉

 

Posted in Menu Plan Suggestions | Comments Off on Menu: 10/23-10/29

Orange Glazed Blueberry Doughnuts

Oh my goodness, these doughnuts are yummy. I never thought I would get to make doughnuts while on a diet but I did and boy am I glad. These aren’t your typical fried doughnuts and they aren’t your typical cake doughnuts either. They are a glorious mix of a light and fluffy doughnut and a blueberry muffin. Plus for 98 calories a doughnut (that’s right I said it) I can eat two for breakfast and not even feel guilty! If you don’t own a doughnut pan that is easily fixed. I ordered mine online for about 15 dollars and the only regret I have is that I didn’t buy two. I love mine! I will say this though. I see a lot of doughnut recipes in my future. (yay!)

p.s. Today is my blogiversary! Thanks for putting up with me for a whole year!

 

Prep Time: 15 minutes

Cook Time: 10-12 minutes

Orange Glazed Blueberry Doughnuts  

2 cups cake flour (or 1 3/4 cup all-purpose flour + 1/4 cup cornstarch)
3/4 cup sugar
2 tsp baking powder
1 tsp kosher salt
1 tsp orange zest
3/4 cup low-fat buttermilk, at room temperature
2 eggs, lightly beaten, at room temperature
2 Tbsp unsweetened applesauce
1 tsp vanilla extract
1/2 cup blueberries, halved

Orange Glaze:
1 1/2 cups powdered sugar
1 Tbsp whole milk
1 Tbsp freshly squeezed orange juice + more to thin out, if desired
1/2 tsp vanilla extract

Directions:

Sift the cake flour, sugar, baking powder and salt into a large bowl. Mix. Add in the orange zest and mix it in.

Pour in the buttermilk and add in the eggs, applesauce and vanilla extract. Gently mix the ingredients together. Be careful not to over-mix the batter. Fold in the halved blueberries carefully.

Lightly grease a doughnut pan with non-stick cooking spray. Carefully spoon the batter into the doughnut pan. You want to fill each one up 1/2 of the way. Bake the doughnuts at 400 F for 8-9 minutes. ( I found mine took about 10-12 but my oven is old!)

While the doughnuts are baking, make the glaze.

Put the powdered sugar in a large bowl. Add in the orange juice, milk and vanilla extract. Whisk to combine. If the glaze is too thick, add additional orange juice or milk, 1/2 teaspoon at a time until desired consistency is reached.

Once the doughnut are done baking, let them cool in the doughnut pan for 4 minutes. Then remove them from the pan.

Dip one side of each doughnut in the glaze. Set the doughnuts on top of a cooling rack with a baking sheet underneath. Allow the glaze on the doughnuts to dry and serve immediately. Yield: ~21 doughnuts. (I got 18 out of my batch)

Nutrition Information (per doughnut): 98 calories; 0.5 g. fat; 21 mg. cholesterol; 172 mg. sodium; 22 g. carbohydrate; 0.14 g. fiber; 1.9 g. protein

Posted in 500 Calories or less, Quick and Easy Recipes | 3 Comments

Thai Chile Beef

Man oh man does my husband love this dish. It appeals to everything he loves: Beef, Thai and Spicy. Funny thing is, every time I make this I always question the recipe. Nothing about it makes sense to me. The marinade (I use that term loosely) is 1 tablespoon of liquid mixed with spices for 2 lbs of meat! Then the sauce never looks like it will be enough to coat the beef. I’m always blown away at how much amazing flavor can be packed into such a small amount of ingredients.

You can adjust the spiciness by adding more or less of the jalapeno peppers and garlic chili sauce. You can do the same with the salt (which in this recipe is the fish sauce). Americas Test Kitchen had 3 tablespoons of fish sauce in the original sauce recipe, Joelen over at Whats Cooking Chicago adjusted the recipe to 1 tablespoon. I went in the middle and added 1 1/2 tablespoons. Perfect for us, but suit it to your tastes! We also only used a pound of beef because I was only making it for the two of us. 

I’m not certain of the nutrition stats for this recipe but other similar recipes I have found are between 300-400 calories per serving of 1 – 1 1/2 cups. I’m not labeling this as a 500 calorie or less dinner because I’m not certain what this would be but I really felt like Thai and used the above figures to justify serving it with brown rice. 🙂

Prep Time: 20 minutes

Cook Time: 15-20 minutes

Thai Chile Beef
recipe adapted from Cook’s Illustrated
Marinade:

1-2 pounds blade or flank steak, trimmed and cut into 1/4 in strips
3/4 teaspoon ground coriander
1/8 teaspoon white pepper
2 teaspoon brown sugar
1 tablespoon fish sauce

Sauce:
1 tablespoon fish sauce (use this to taste)
2 tablespoons rice vinegar
2 tablespoons water
1 tablespoon brown sugar
1 tablespoon Asian chili paste
4 garlic cloves, minced

Stir Fry:
3 tablespoons vegetable oil
1 jalapeno pepper, ribs and seeds removed, sliced thin
3 medium shallots, chopped
1/2 cup Thai basil leaves
1/2 cup cilantro leaves
1/3 cup roughly chopped peanuts
Lime wedges for serving
Place the beef in a medium sized bowl and add the marinade ingredients. Toss to combine and set aside.

In a small bowl, combine the sauce ingredients (fish sauce, rice vinegar, water, brown sugar, and chili paste) and set aside.

Heat 2 teaspoons of vegetable oil in a nonstick skillet or wok over high heat. Add a third of the beef and brown; transfer the beef to a bowl and repeat with remaining beef in 2 batches using 2 teaspoons of vegetable oil for each batch. Doing this in batches allows a better browning so it’s best not to add all the beef at once.

After the beef is cooked, reduce the heat to medium, and add 2 more teaspoons of oil to the skillet. Add the garlic, shallots and jalapenos, cooking until softened, stirring frequently.

Add the sauce mixture to the skillet and increase the heat to medium high until the sauce thickens a bit. Add the beef and any juices back to the skillet and toss in the sauce.

Take off the heat and stir in the Thai basil leaves and cilantro. Add half of the chopped peanuts and toss.

Serve over rice with lime wedges on the side.

Posted in Beef Dishes, General Announcements | 2 Comments

Chicken Rollatini with Prosciutto and Cheese

I’m pretty obsessed with prosciutto right now. Which is funny because I really can’t stand ham but oh how I love the salty bite of a really thin slice of prosciutto. So, naturally when I saw this recipe I was really excited. Turns out, even though this is breaded and stuffed with prosciutto and cheese it still comes in at 170 calories a serving. We served our chicken with balsamic glazed green beans and potato planks with warm shallot dressing. I can’t wait to blog the sides, they turned out great! Sorry about the photo, it’s certainly not my best but I was focused on the cheese…not the photo. haha!

Prep Time: 20 Minutes

Cook Time: 25-30 Minutes

Note: I cut the recipe in half but I don’t think the amount of breadcrumbs would coat the amount of chicken that the original recipe calls for. I had just enough using the whole amount of breading. So keep that in mind if preparing for all 8 pieces of chicken.

Chicken Rollatini with Prosciutto and Cheese

8 thin chicken cutlets, 3 oz each
4 (2.8 oz) slices thin lean prosciutto, sliced in half
4 slices reduced fat provolone or mozzarella, sliced in half
1/2 cup whole wheat Italian seasoned breadcrumbs
1/4 cup Romano cheese (or parmesan)
1 lemon, juice of
1 tbsp olive oil
fresh pepper
1/4 red onion, sliced
olive oil non-stick spray

Wash and dry cutlets well with paper towels. Combine breadcrumbs and grated cheese in one bowl and olive oil, lemon juice, and pepper in another bowl.
Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.
Dip the chicken in the lemon-oil mixture, then in the breadcrumbs to coat well. Place each cutlet on a work surface such as a cutting board and lay 1/2 slice prosciutto, 1/2 slice cheese and a few chunks of red onion on one side of the chicken cutlet.
Roll and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, top with remaining crumbs and spray lightly with oil.
Bake 25 – 30 minutes. Serve immediately! Serving size is listed as one, but if you are having this as a low carb meal with a salad, I suggest you have two.

Servings: 8 • Serving Size: 1 chicken • Old Points: 4 pts • Points+: 4 pts
Calories: 168.6 • Fat: 6.4 g • Protein: 22.1 g • Carb: 4.6 g • Fiber: 0.7 g Sugar: 0.0 g

Posted in 500 Calories or less, Chicken Dishes, General Announcements, Quick and Easy Recipes | 1 Comment

Menu: 10/16-10/22

It was a good week in the kitchen here at our house. Coming into week three of our new diet regiment and I am happy to say that my husband has lost 23 lbs and I’ve lost 8 1/2 lbs! Numbers like that make it easy to keep testing these yummy low-calorie recipes. Hubby wasn’t feeling well enough to eat the bangers and mash we were planning on last week so I am definitely making them this weekend. Whats on your menu plan this week? I would love to know!

Sunday- Bangers and Mash

Monday- Sesame Shrimp and Cous Cous Salad

Tuesday- Marinated Flank Steak with Blue Cheese Sauce, smashed potatoes and cauliflower, salad.

Wednesday- Double Lemon Chicken with Tomato Basil Salsa, wilted spinach and roasted carrots.

Thursday- Thai Chile Beef  and brown rice.

Friday- Lavash pizzas (We made this last week and it was so good I have to make it again! Hopefully this time I can show some will power and actually photograph it instead of eating it the second it gets out of the oven.)

Saturday- Red Curry Chicken and brown rice.

Posted in General Announcements | Comments Off on Menu: 10/16-10/22

Flemish Beef Stew

It’s not rainy and it’s not cold here in Florida but I couldn’t put off making this stew anymore. Then I made it and I kicked myself for not making it sooner. This was another great recipe from eatingwell.com. The stew is inspired by Carbonnades Flamandes which is the national dish of Belgium. I only made a few changes to better suit our schedule and tastes. The recipe below is written for a slow cooker but I made the stew in my dutch oven because I was already home. The recipe also says that it serves 8 for 272 calories but I added 1 cup of beef stock and think that the recipe realistically serves 6 for dinner with a salad. Either way you should definitely make it. It would be perfect for a chilly Fall night or a 79 degree evening in Florida. 😉

P.S.   There are two ingredients that really make this stew sing, Dijon mustard and caraway seeds. If you’ve never used caraway seeds before, you can buy a small jar of them for a dollar or two in the spice aisle. They are amazing. They give Rye bread its flavor and next week I’ll be posting a recipe for braised cabbage with caraway seeds so it won’t be a waste of money, you can make that too!

Prep Time: 30 minutes

Cook Time: 8 hours-slow cooker; or 2-3 hours oven

Flemish Beef Stew

Ingredients

  • 4 teaspoons canola oil, divided
  • 2 pounds bottom round, trimmed of fat and cut into 1-inch cubes
  • 3/4 pound sliced cremini, or white button mushrooms
  • 3 tablespoons all-purpose flour
  • 1 bottle brown ale (I used Newcastle Brown Ale)
  • 1 cup low sodium beef stock
  • 4 large carrots, peeled and cut into 1-inch pieces
  • 1 large onion, chopped
  • 1 clove garlic, minced
  • 1 1/2 tablespoons Dijon mustard
  • 1 teaspoon caraway seeds
  • 3/4 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1/4 tsp dried thyme
  • 1 bay leaf

Preparation (for slow cooker)

Heat 2 teaspoons oil in a large skillet over medium heat. Add half the beef and brown on all sides, turning frequently, about 5 minutes. Transfer to a 6-quart slow cooker. Drain any fat from the pan. Add the remaining 2 teaspoons oil and brown the remaining beef. Transfer to the slow cooker.

Return the skillet to medium heat, add mushrooms and cook, stirring often, until they give off their liquid and it evaporates to a glaze, 5 to 7 minutes. Sprinkle flour over the mushrooms; cook undisturbed for 10 seconds, then stir and cook for 30 seconds more. Pour in ale (or beer) and beef stock; bring to a boil, whisking constantly to reduce foaming, until thickened and bubbling, about 3 minutes. Transfer the mushroom mixture to the slow cooker.

Add carrots, onion, garlic, mustard, caraway seeds, salt, pepper, thyme and bay leaf to the slow cooker. Stir to combine.

Put the lid on and cook on low until the beef is very tender, about 8 hours. Discard the bay leaf before serving.

To prepare in the dutch oven: Preheat oven to 275. Prepare meat as instructed above, browning in two batches. Once the mushrooms, beer and stock have thickened as instructed above (about 2-3 minutes) add beef back in along with carrots, onions, garlic and all seasonings. Cook for 2 hours in oven. After two hours, stir and check for seasonings. Allow to cook until beef is tender and vegetables are cooked through. (may take up to 3 hours). Serve immediately.

Nutrition** Approximate-recipe has been edited to add 1 cup of low sodium beef stock.

Per serving :272 Calories; 9 g Fat; 3 g Sat; 4 g Mono; 72 mg Cholesterol; 17 g Carbohydrates; 27 g Protein; 2 g Fiber; 359 mg Sodium; 609 mg Potassium

Posted in 500 Calories or less, Beef Dishes, General Announcements | 2 Comments

Roman Style Chicken

Before I started cooking and actually enjoying it (or for that matter, being good at it) I made the same few dishes over and over. I’m pretty sure I fed my husband both raw chicken and raw eggs on accident, I really had no idea what I was doing. So a few months after we got married I started watching the Food Network and watched Giada DeLaurentis make this recipe for Roman Style Chicken and I thought it looked like something I could do. I was really setting myself up for failure. Not because it was difficult but because back then I didn’t like peppers, capers or bone in chicken. What was I thinking? I can’t remember whether I liked the dish then but I can tell you that I like it now! Hubby still doesn’t care for bone in chicken, so I used boneless skineless chicken breasts which shortened the cooking time. According to this website, the revised recipe (no thighs, just boneless skinless chicken breasts) runs about 330 calories per serving. Yay!

Prep Time: 20 minutes

Cook Time: 25 minutes

Notes: I used mini sweet peppers instead of Bell peppers because that’s what I had in the fridge. Also, if you don’t have fresh thyme or fresh oregano just used dried. Start by adding about 1/3 of what the recipe calls for since dried herbs are stronger than fresh.

Roman Style Chicken

Serves 6

  • 6 chicken breasts
  • 1/2 teaspoon salt, plus 1 teaspoon
  • 1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
  • 1/4 cup olive oil
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 3 ounces prosciutto, chopped
  • 2 cloves garlic, chopped
  • 1 (15-ounce) can diced tomatoes
  • 1/2 cup white wine
  • 1 tablespoon fresh thyme leaves
  • 1 teaspoon fresh oregano leaves
  • 1/2 cup chicken stock
  • 2 tablespoons capers
  • 1/4 cup chopped fresh flat-leaf parsley leaves

Directions

Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.

Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 10-15 minutes depending on thickness of chicken.

If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.

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