Fattoush

While Matt and I were living with his parents, we occasionally when to a Middle Eastern restaurant called Shadi’s (spelling?). I fell in love with their fattoush. I knew I wanted to recreate this meal sometime, and this week seemed like a good time to try it out.

I looked up ingredients typically found in fattoush, but didn’t really use an established recipe. Here’s the gist of what I did:

Ingredients:
2 chicken breasts
Lemon pepper seasoning
1 large or 2 small heads of romaine, chopped
1 large tomato, sliced and seeds removed
1 cucumber, sliced
1 red onion, sliced
1 green pepper, sliced
3 or 4 pitas, sliced into triangles
¼ cup (?) extra virgin olive oil (plus some for pitas, a few tablespoons)
Juice of 2 lemons
1 or 2 cloves garlic, minced
salt
pepper
small handful of mint, finely chopped
a few handfuls of parsley, finely chopped

Preparation:
I started by arranging the triangles of pita on a baking sheet. I then combined the olive oil, a little of the garlic, and salt and pepper, and brushed the pitas with this mixture. I then baked them at 350 until golden brown.

Then I grilled two chicken breasts with lemon pepper seasoning, and sliced into strips.

I combined all the veggies and lettuce into a large bowl, and added the parsley and mint (reserving some for garnish). I broke up the toasted pitas and added to salad.

Next, I went to work on the dressing. I combined ¼ cup of olive oil and the juice of one and a half lemons. I added the remaining garlic, and more salt and pepper. I created this dressing using trial and error. I know I added the juice from the half of the second lemon, and I am pretty sure I ended up adding more EVOO. Just work in it until it tastes “right.”

I poured the dressing over the salad, tossed to coat, and plated. I topped with the chicken, some additional mint and parsley, and a lemon wheel.

This salad was…So. Freakin’. Good. And healthy, too! I could have done without the mint, but didn’t really mind it. It is a traditional ingredient, so I am glad I added it.

"Healthy," Veggie-Loaded Shepherd's Pie

Matt has been BEGGING me to make shepherd’s pie.

I have been putting this off for years, actually…but I decided to finally give in. The bland combo of beef, potatoes, and corn just never did it for me, so I went on a cyber mission to find a “jazzier” version of this comfort dish. I came across this recipe by Ellie Krieger and immediately fell in love. It had a wonderful combination of veggies that brought more layers of flavor to the dish, and it was a healthier alternative to the traditional recipe.

I followed the recipe exactly, so I will not post it here (it is linked above). The only changes I made were adding 50% reduced fat cheese to the top, and a few small handfuls in with the potato/cauliflower mixture, and also adding scallions as a garnish.

This recipe was a winner. Partly because it was truly tasteful. Partly because it was somewhat healthy. But mostly because my husband had no idea that he was eating cauliflower! I told him a few days later, once the leftovers were gone. I’m sure now he would say that it didn’t quite taste right…but his clean plates and many helpings proved otherwise!

I apologize for the picture below, but this is a dish that really does not photograph well!

Healthful Morning Glory Muffins

Matt and I have been in our new home for about a month now, and our kitchen is finally finished…which means I can start cooking. Again. Finally.

I’ve made a lot of my good ‘ol favorites that I’ve already posted here, but one of the first new things I made, in order to try out my gorgeous, new range, were these morning glory muffins.

I was looking for a different way to use up two over-ripe bananas, and I stumbled across this recipe from cooking light. The recipe looked pretty good; I was excited to try to make something that was super healthy. I try, as often as I can, to cut calories and omit fat, sugar, etc. while I am cooking and baking, but never have I done anything this drastic!

What most appealed to me about this recipe was the addition of ground flaxseed. I had picked some up at a natural health food store the week before, thinking that I could add it to breads and other things I was baking. I was excited to test it out with this recipe!

The only thing that was concerning me with the ingredients was that it seemed like the batter was going to be a little too dry. I thought about this for a bit, took a look in my fridge, and decided that a little ricotta and some crushed pineapple would be a lovely addition. I scoured the comments and reviews to see if anyone had done this successfully, and while I did find that one person had added ricotta, no one had thought to add the crushed pineapple. I decided to go for it anyway.

I linked to the original recipe above, but I wanted to note the many changes I made, so it is listed here with my substitutions/additions.

Ingredients
Cooking spray
1 cup whole wheat flour
1/2 cup all-purpose flour
1 cup regular oats
3/4 cup packed brown sugar
1 tablespoon wheat bran
2 teaspoons baking soda
1/4 teaspoon salt
1 cup plain fat-free yogurt (I used vanilla)
1 cup mashed ripe banana (about 2)
1 large egg
1 cup chopped pitted dates (I used dried cranberries)
3/4 cup chopped walnuts
1/2 cup chopped dried pineapple (I used dried apricots)
3 tablespoons ground flaxseed
1/3 cup skim ricotta cheese*
I small can of crushed pineapple, with juice lightly strained*
1 teaspoon nutmeg*
I teaspoon cinnamon*
(* = addition to recipe)

Preparation
Preheat oven to 350°.
Place 18 muffin cups liners in muffin cups; coat liners with cooking spray.

Lightly spoon flours into dry measuring cups, and level with a knife. Combine flours and next 5 ingredients (through salt) in a large bowl; stir with a whisk. Make a well in center of mixture. Combine yogurt, banana, and egg; add to flour mixture, stirring just until moist. Add ricotta and crushed pineapple; give a few more stirs to incorporate. Fold in dates (cranberries), walnuts, and pineapple (apricot). Spoon batter into prepared muffin cups. Sprinkle evenly with flaxseed (I did not do this; I added all the flaxseed in when the recipe called to add the wheat bran). Bake at 350° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack.


These muffins were really tasty, and something you can feel almost good about eating! Matt even liked them, so you know they really are good! They also freeze really well. I take one to work a few times a week (still have some in the freezer), and they fill me up pretty well. I let it thaw on the way to work and eat right after homeroom at 7:30, and it fills me up until I can have a snack or lunch around noontime.

Spicy Chicken Tortilla Soup

I’m back! With a spicy recipe for chicken tortilla soup. My absence wasn’t really due to my lack of cooking, although I don’t do nearly as much of it as I used to…it was mostly due to all the repeats I have made over the past few months. Since I’m not in my own kitchen, I just don’t have the urge to try something new. But, I finally caught the creativity bug, and was dying to make something different. I knew I wanted to make a soup, a healthy one, and I had been wanting to make a version of tortilla soup.

I looked at a few recipes, and sort of combined my favorite things from a few of them to create the recipe below. I will say that most of my inspiration came from, gasp, Rachael Ray. I’m not a big fan of her. I try not to watch her on TV, I try not to look at her products in stores, and I try not to make her dishes. But, she knew what she was talking about with this one. Although, big surprise, it took me longer than 30 minutes to make!

Ingredients:
nonstick cooking spray
1 lb. chicken breast, diced
1 red bell pepper, chopped
1 yellow onion, chopped
1 can corn, drained
a few large carrots, chopped
2 peppers in adobo sauce (canned), finely diced (I used 3 and it was too hot!)
28 oz. can of stewed tomatoes, juice and all
8 oz. can of tomoto sauce
4 cups chicken stock
1 tspn. cumin
½ tspn. chili powder
1 tbspn. poultry seasoning
fresh thyme
fresh chopped cilantro (some to add to soup, some to garnish)
blue corn tortilla chips
3 cloves garlic, minced
diced red onion, for garnish
low fat sour cream, for garnish
low fat shredded cheese, for garnish

I started by getting the onion, pepper, and carrots going with some nonstick spray in a pan. Then, I sprayed the bottom of the soup pot with nonstick spray and added the diced chicken. Add seasoning (except garlic) and continue to cook. Next, add in the vegetables and garlic, and cook for about 8 minutes or so. Then add the stewed tomatoes, tomato sauce, and stock. Stir, bring to a boil, and then let simmer for 15 minutes. Add corn and a handful of chopped cilantro to soup, simmer for an additional 3-5 minutes, and serve.

I sprinkled the tortilla chips in each individual bowl so I could use the soup for leftovers and not have mushy corn tortilla pieces floating everywhere. I ladled the soup into a bowl, folded in crushed tortilla chips, then sprinkled with shredded low fat cheese, cilantro, and diced red onion, then added a spoonful of sour cream.

This soup was soooo tasty! It was on the spicy side, so if you aren’t a fan of heat, I would cut back on the peppers in adobo, or if you want it really mild, eliminate all together. I served with corn muffins and a few extra chips on the side.

Grilled Veggie Salad with Chicken and Goat Cheese

I really wish I could remember this dish in more detail, because it was FANTASTIC! I took a bed of romaine (dressed in a simple vinaigrette), and on it I placed avocado and roasted red peppers and the following grilled veggies, which I had marinated in balsamic vinegar and a touch of olive oil: asparagus, eggplant, zucchini, and tomatoes. I topped with grilled chicken and some crumbled goat cheese. It was DELICIOUS!!!!

Grilled Chicken Salad with Cilantro-Lime Vinaigrette

Tonight I decided to use up some cilantro that I had in my fridge, so I made a quick salad consisting of grilled chicken, romaine lettuce, radicchio, cucumbers, tomatoes, red onion, and served with a cilantro-lime vinaigrette.

For the chicken, I marinated it in a mixture of:
extra virgin olive oil
red pepper flakes
juice of 2 limes (mine were NOT juicy at all)
lime zest
minced garlic
paprika
salt
pepper

For the dressing, I combined the following ingredients in my mini-prep food processor:
white wine vinegar
a touch of honey
lime juice
lime zest
handful of fresh cilantro
minced garlic (maybe 1 teaspoon)
salt
pepper
red pepper flakes

Once mixed, I streamed in extra virgin olive oil to taste.

This salad was a light, refreshing meal. The spices on the chicken worked well with the freshness of the cilantro vinaigrette.

Grilled Quesadillas

I am obsessed with the grill. So now that it is nice outside, I use the grill nearly every night. Tonight I made a variation of my chicken quesadilla recipe. I changed it up a bit, marinating the chicken in extra virgin olive oil, lime juice, lime zest, garlic powder, salt, pepper, a pinch of cayenne pepper, and cumin.

I grilled the chicken breast and then assembled the quesadillas right on the grill. I used low carb wheat and flax tortillas. In the quesadillas, I used light pepper jack cheese, a little shredded Mexican, the sliced chicken, cilantro, peppers, mushroom, and onions (which I had sautéed with garlic and salt and pepper) and green onions. Once cheese started to melt, I topped with the other tortilla, flipped and grilled for a few more minutes.

I mixed together some sour cream, lime juice, zest, cilantro and green onions together as a dip for my quesadillas. Yum!

Spicy Tilapia with Pineapple-Pepper Relish

We haven’t had fish in a while, so I was eager to make something light and healthy with the tilapia I picked up at the fish market. I decided on a Cooking Light recipe, and although I didn’t follow it exactly, it was the same idea.

I didn’t use exact measurements for the relish, but kept the ingredients the same. I added salt and pepper to the mix as well, and squeezed in some lime juice, which the recipe did not suggest.

I cooked the tilapia on the grill instead of in a pan with canola oil. I sprayed the grill surface with grilling non-stick spray, sprinkled the fish with the Cajun seasoning and red cayenne pepper as the recipe suggested, and also added salt, pepper, and a little garlic powder. I grilled the tilapia for about 3-4 minutes per side.



I served the relish over the tilapia, with a side of long grain wild rice. The fish was pretty fiery, and I think that is because I added a little too much cayenne pepper. But, it was good nonetheless. Overall, this was a healthful, tasty meal that Matt and I both enjoyed. It is a difficult job convincing Matt that white fish other than swordfish can fill him up, but I managed to please tonight.

Chicken with a Raspberry-Balsamic Glaze

Tonight was one of those nights where I stood in front of my fridge and pantry until something hit me. I quickly noticed that I had thin-sliced chicken breasts, raspberry preserves, mushroom, onions, and balsamic vinegar and asparagus. Presto - dinner was inspired! I had remembered reading about a balsamic-raspberry chicken in a few different places, one of which was in Cara's blog. I looked to her recipe for inspiration, but didn't follow it exactly.

I started by sautéing some onions (1/2 an onion) and a handful of mushrooms in a large pan with some olive oil cooking spray. I added salt and pepper, a little garlic powder, and some thyme. Once softened, I removed and added the chicken. I cooked on both sides for about 4-5 minutes until cooked and slightly browned. I then added the mushrooms and onions back in, and added the preserves, vinegar, more fresh thyme, and a touch of chicken stock to help loosen up the preserves. I stirred until combined, let reduce a little bit, then added the chicken back to the pan for a few minutes.

I served with roasted asparagus with garlic, salt, and pepper. A tasty and healthful meal!

*My only regret was not using seedless preserves (which I had, but just opted for the regular stuff) because I thought the cruch of the seeds was odd in this dish.

Mango Chili Chicken

I was desperate for spring today! So, I created a meal with lots of “spring-y” influences. I had a bottle of mango-chili vinegar in my pantry, and that set off my inspiration.
Marinated Chicken Breasts:
4 tbsp. mango-chili vinegar (Trader Joe’s)
Salt
Pepper
Pinch of red pepper flakes
¼ cup pineapple juice
4 tbsp. mango ginger chutney (Trader Joe’s)

I let the chicken marinate for about 45 minutes, and then broiled them. It would also be delicious grilled, but my neighbor was borrowing my grill pan, and it was still too chilly to get the Weber going outside! When I flipped the chicken, I basted with the marinade for a few minutes, making sure some of the mango, ginger, and chili “chunks” made it onto the chicken.

Salad Dressing:
Splash of pineapple juice
2 tbsp. mango-chili vinegar
Fresh ground ginger
1 tsp. honey
White wine vinegar
3(ish) tbsp. mango ginger chutney
Salt
Pepper
Extra virgin olive oil

I combined all ingredients but the olive oil in my mini-prep food processor. I pulsed for a few seconds and once combined, I streamed in the olive oil. I don’t have exact amounts for some of the ingredients because I mostly just “eye-balled” it until it was the right consistency. I poured the dressing over a garden salad with red onions and fresh mango slices.

I served this meal with some oven roasted asparagus (I roasted with extra virgin olive oil, salt, pepper, and a little garlic).

Roasted Veggie Pizza with Goat Cheese

My mom bought me a Williams Sonoma pizza stone for Christmas this past year, and I was thrilled! In the summer, I am a nut for grilled pizza, but Matt and I miss the thin, crispy crust so much in the winter time!

To accompany my pizza stone, my mom also got me a pizza cookbook, where I found a recipe that I used for inspiration, although I made plenty of my own modifications/additions/etc.

INGREDIENTS:
4 cloves garlic
2 red onions, cut into wedges
1 orange bell pepper, cut into strips
1 yellow bell pepper, cut into strips
1 zucchini, quartered and cut into strips
1 eggplant, quartered and cut into strips
Extra virgin olive oil, for drizzling
Balsamic vinegar, for drizzling
Handful of fresh basil leaves, chopped
Pizza dough (I use Trader Joe's Whole Wheat)
Flour, for dusting
Tomato sauce (didn't have time to make my own, used Trader Joe's Fat Free Pizza Sauce)
6 oz. goat cheese, crumbled
Salt & pepper

DIRECTIONS:
Preheat oven to 400 degrees F. Brush a cookie sheet with oil, or prepare pizza stone.

Spread the garlic, onions, bell peppers, zucchini, and eggplant in a roasting pan. Season to taste with salt & pepper. Drizzle the olive oil over the veggies and toss to coat. Follow with the balsamic vinegar, drizzling over to coat (about a few tablespoons worth?). Toss in half of the basil leaves, and combine everything together. Roast veggies in the oven for 15-20 minutes, turning once or twice during cooking. Let cool.

Increase heat to 425 degrees F. Roll out the dough on a lightly floured surface and place on cookie sheet or stone. Let stand in a warm place for about 10 minutes. (I placed mine on top of the burners, and some of the heat from the oven warmed the stone/dough slightly). Add the tomato sauce, spreading it almost to the edges. Arrange the veggies on top of the tomato sauce, then sprinkle with the goat cheese. Drizzle some of the roasting juices over the pizza.

Bake for 15-20 minutes, or until golden. Garnish with remaining fresh basil.

What I would have done differently, though, was put the goat cheese on after cooking, or during the last few minutes of baking. Putting it on before hand left me with a mealy-texture as opposed to the creamy texture I love so much! Otherwise, the pizza was AWESOME! (And pretty healthful, too!)

Balsamic Sirloin Salad

The salad trend continues…

Tonight I prepared some sirloin tips in a balsamic marinate to serve over a light, crisp salad. I drizzled a little extra virgin olive oil in a plastic bag, and then added balsamic vinegar, 2 cloves of minced garlic, dried thyme, salt, and pepper. I refrigerated for about 1 hour.

I prepared the salad with romaine lettuce, radishes, cucumbers, red onion, and sautéed mushrooms in a balsamic glaze. Once the meat was done, I let it rest, sliced, and placed on top of the salad.


For the dressing, I combined balsamic vinegar, Trader Joe’s reduced sugar apricot preserves, dried thyme, salt, pepper, and a clove of garlic. I pulsed to combine and then streamed in extra virgin olive oil. Matt and I both LOVED the dressing! The apricot preserves were a great compliment and contrast to the bite of balsamic vinegar. I will definitely using that combo again soon!

Southwestern Chipotle Salad

Months ago I had bought some canned chipotle peppers, hoping they would inspire some sort of Mexican or southwestern dish. Well…they finally got their chance to shine! Matt and I had fallen off the healthy eating bandwagon lately, and needed to get back on FAST! So, I had planned a number of salads and other lighter meals for the week. I sort of wandered around the grocery store aimlessly, throwing in whatever items caught my attention. I came home with banana peppers, corn, black beans, an orange bell pepper, lettuce, a red onion, mushrooms, and scallions. I decided pretty quickly that I was going to create a salad.

I started by pureeing the chipotle peppers in a food processor, dumping in much of the juice as well. I also added a glove of garlic, fresh cracked pepper, salt, cumin and a squeeze of fresh lime juice. Once smooth, I poured over 2 chicken breasts and let marinate for 2 hours or so.

I cooked the chicken on my grill pan, and while grilling, got to work on my salad. I prepared the mushrooms, peppers, cucumber, onion, tomato, and scallions. I heated the frozen corn and set aside. I also heated a can of black beans. I created a bed of lettuce on the dinner plates and covered with all of the other veggies. I then sliced the grilled chicken and placed on the salad. I sprinkled the corn and black beans over the salads, and topped with freshly grated light Monterey jack cheese.

Over the salad I drizzled Trader Joe’s low fat Parmesan Ranch dressing, which I mixed with a pinch of cayenne pepper for a touch of heat. I finished off the salad with Trader Joe’s Southwest Style Gourmet Flatbread.

Healthy Enchilada Casserole, in the Crockpot

Now that I have found my way back to the gym and seem to have mountains of correcting to do every night, making dinner is sometimes a hassle. If I’m not making something creative or interesting, I am not excited about cooking at all. I definitely have a love-hate relationship with cooking. If I’m making plain old chicken breasts and broccoli, I loathe the task, but if I can try a new recipe, or get my creative juices flowing and come up with some fantastic creation, then I care to be no where else but the kitchen.

Anyway, as I was saying…putting something creative, delicious, healthful, and easy onto the table on weeknights sometimes seems like an impossible feat. I’ve been thinking of breaking out my yet-to-be-used Crockpot and let it do all the work one or two nights a week, but even still, many of the recipes I am finding don’t allow me to set it in the morning when I leave (at 6am) and have it ready when I return home at 6pm. I think my Crockpot might have a timer, but I haven’t had the time to read through the book and figure it out. I’m waiting for a rainy day! Anywho, I was able to find this recipe for an Enchilada Casserole from cookinglight, and since my husband works close to home, he was able to stop home in the middle of his day and start this baby up.

I didn’t alter the recipe much, except for adding slightly more enchilada sauce (Trader Joe’s) and perhaps throwing slightly more cheese in there. Actually, that is a lie; I DEFINITELY threw more cheese in than called for. It was low fat though, so I didn’t feel too bad about it. I added some cheese in before I added the corn muffin/bread mixture, that way there was some cheesy goodness running through the casserole, and not just on top.

My husband, Matt, often gets nervous at my attempts at meat-free meals, but this one left him quite satisfied, and I actually think I am slowly convincing him that every meal does not have to contain chicken, beef, pork, etc. Success!

Spice Rubbed Chicken Fingers with Cilantro Dipping Sauce

Tonight I made another recipe from the South Beach Diet Cookbook…this is a recipe my husband and I both love, so we do have it occasionally. I didn’t have enough cilantro to make the dipping sauce, and my husband requested ranch dip with it, so I didn’t make the accompanying sauce, but it is DELICIOUS, so I thought I would include the recipe for it. Also, I add a few more spices that the recipe calls for, so those are included below. I also always use more of each spice than listed.

1 teaspoon chili powder
1 teaspoon ground cumin
¼ teaspoon salt
1 teaspoon “Emeril’s Essence” seasoning
Pinch of red cayenne pepper
½ teaspoon garlic salt
1 pound chicken breast tenders
½ cup cilantro
½ cup flat leaf parsley
¼ cup blanched slivered almonds
1 clove garlic
1 Serrano chile pepper, seeded
1/8 teaspoon salt
2 tablespoons lime juice
2 tablespoons extra virgin olive oil
2 tablespoons water
Spring cilantro, garnish

Coat a grill rack or broiler pan rack with cooking spray. Preheat grill or broiler. (I use both, depending on season, this time I used the grill).

In a cup (or on a plate), combine the first 6 spices listed above. I also like to add a tablespoon of whole wheat flour, but don’t always do so. Cut two slits in each chicken breast, and spray the chicken with cooking spray. Next, coat each tender in the spice mixture, being sure to press the mixture into the slits. Place the chicken on a baking rack and spray again with the cooking spray. Let stand for 10 minutes.

In a food processor, combine the cilantro, parsley, almonds, garlic, chile pepper, and salt. Process until chopped. While the processor is running, add the lime juice and olive oil, stopping once or twice to scrape down the sides. Pulse a few times until smooth. Pour the sauce into a bowl, stir in the water, and cover and chill until ready to serve.

Place the chicken on prepared rack and grill or broil, turning several times, for 15 minutes. Serve with the sauce and garnish with cilantro.

Like I mentioned before, I served this with a fat free ranch dipping sauce tonight, per my husband’s request. I served the chicken with a garden salad. To create the dressing, I used what little cilantro I had, chopped and threw into the food processor with white wine vinegar, garlic, a little bit of salt and pepper and streamed in extra virgin olive oil.

Per serving:
248 calories
13 g fat
2 g saturated fat
28 g protein
4 g carbohydrates
1 g fiber
66 mg cholesterol
324 mg sodium

Steak au Poivre

Over dinner and drinks on Friday night, my husband declared that he was “disgusted with himself” and really wanted to make a more conscious effort to lose weight. We eat healthily for the most part, but we do tend to splurge on the weekends, and I mean ALL weekend! So, as I could also stand to lose a few, I figured now was as a good a time as any to RESOLVE to eating better and splurging less often.

Tonight I made a recipe from the South Beach Diet cookbook. I did this diet about 3 years ago after really “letting myself go” and lost close to 30 pounds. And although I am no longer on the diet, some of my eating habits have been forever changed, and I still make recipes from this cookbook from time to time. I followed the recipe almost exactly, but I included any changes I made below…

1 clove garlic, crushed
1 ½ teaspoons crushed black peppercorns
4 beef tenderloin steaks (4 ounces each), trimmed of all visible fat
¼ onion, chopped
2/3 cup green bell pepper
2/3 cup red bell pepper
2/3 cup yellow or orange bell pepper
1 clove garlic, minced
½ teaspoon ground paprika
1/3 cup water
½ teaspoon beef-flavored bouillon granules (I used 1/3 cup low sodium beef broth rather than the water and bouillon)
1/3 cup fat free evaporated milk

In a small bowl, combine the crushed garlic and 1 teaspoon of the peppercorns. Press a small amount of the mixture onto each side of the steaks. (I also added salt to the mixture).

Heat a large, nonstick skillet coated with olive oil spray over medium heat. Arrange the steaks in the skillet and cook, turning frequently, for 10 minutes, or until a thermometer inserted in the center of a steak registers 160 degrees F for medium. (I did more like 13-14 minutes and still had medium temp steaks). Remove the steaks, place on plate and cover to keep warm.

Clean the skillet, coat with cooking spray, and place over medium heat. Add the onion, peppers, and minced garlic (I also added salt and pepper), stirring occasionally, for 5 minutes. Pour over the steaks. (I actually poured these onto the plate first, then placed the steaks on top, so the pepper/onion mixture served as a bed for the meat).

In a small bowl, combine the bouillon granules and water (or the beef broth), paprika, milk, salt, and the remaining ½ teaspoon of the peppercorns. Pour into the skillet and cook, stirring often, until the mixture is reduced to ½ cup. Spoon the mixture over the steaks and serve immediately.

I served this with asparagus, which I roasted in the oven with a small amount of olive oil, salt, pepper, and garlic. I also cooked some brown rice in beef broth as well. I was satisfied with just the steak and the pepper/onion combo, but Matt was happy to have a nice full and balanced meal. Matt had 2 portions of the steak, but didn’t finish. I had one portion, and there are one and a half portions left over for dinner on Wednesday when I won’t be home.

For 4 servings:
204 calories
7 g fat
3 g saturated fat
21 g protein
8 g carbohdrates
1 g fiber
59 mg cholesterol
72 mg sodium

Vegetable Frittata with Parmesan and Asiago Cheeses

One of our favorite recipe from our South Beach Diet days, the Vegetable Frittata is fresh and light, yet full enough to constitute as a meal on its own. Although my husband does often complain if a meal is “meatless,” he usually goes for this one. But, in an unexpected turn of events, I was the one feeling like I needed some meat…so I added Canadian bacon to this otherwise vegetarian dish.

The original recipe is from the South Beach diet cookbook, but I often play around with the veggies I put in, and, as I did this time, added some meat. Tonight I added summer squash, tomatoes, and spinach as well to the variety of veggies.

2 tablespoons Smart Balance (trans-free) margarine
1 onion, chopped
1 zucchini, thinly sliced
1 summer squash, thinly sliced
4 large mushrooms, chopped
1 bell pepper, chopped (I used orange, but often use red)
1 package of frozen spinach, cooked and drained (it is important to “wring out” the spinach, the liquid in the spinach will make the dish too watery)
2 tomatoes, seeded and chopped
4 rounds of Canadian bacon, cubed
½ teaspoon salt
½ teaspoon fresh thyme
½ teaspoon ground pepper
4 large eggs, at room temperature
I cup liquid egg whites or egg substitute
1/8 cup freshly grated parmesan cheese
1/8 cup freshly grated asiago cheese

Preheat the broiler, and place rack in lowest position (about 6 to 7 inches from heat source).

Melt one tablespoon margarine in a large, oven-safe, nonstick skillet over med. heat. Add the onion, zucchini, squash, mushrooms, pepper, half of the salt, thyme, and half of the pepper. Sautee over medium heat, stirring occasionally, for about 8 minutes. Once the vegetables are tender and no juices remain, add the cooked and drained spinach as well as the tomatoes.

In a large bowl, combine the eggs, egg whites, half the salt and pepper, and half of the cheese.

Melt the remaining teaspoon of margarine (this step is not really necessary, I have found) in the skillet with the veggies over low heat. Pour in the egg mixture. Once egg mixture is in the skillet, add the cubed Canadian bacon. Cook, uncovered and without stirring, for about 15-20 minutes (the recipe says 15, but I always need more like 20, sometimes even 25 minutes). Once only the top remains runny, the frittata is ready for the broiler. Place the skillet under the broiler and cook for 5 minutes, or until the eggs are set (again, sometimes I feel it needs longer under the broiler). Slide the frittata onto a large plate to serve. Top with reserved grated cheese and slice.




The spinach made the frittata look rather ugly, so I was upset about that, but it added a nice layer of flavor, so I am glad I included it. Not my best presentation, but a yummy meal nonetheless!

Makes 4 servings.
Per serving (including the Canadian bacon, less without):
315 calories
13.5 g fat
20 g protein
10 carbohydrates
3.5 g fiber

Lemon & Rosemary Marinated Chicken with Sauteed Balsamic Cremini Mushrooms

Tonight was H-O-T! Too hot to cook really. But, since I haven’t been cooking much due to the back to school craziness I have been experiencing, I was dying to make something yummy! I had taken out some chicken, and wasn’t sure what I was going to do with it. I was thinking something with tomatoes and basil until I remembered a recipe I came across while searching for something new to do with grilled chicken. This is an Emeril recipe from foodnetwork.com, and you can find it here.

I kept the recipe the same for the most part. I omitted the butter from the mushroom sauce, and just sprayed the pan with olive oil instead. I also did my own thing for the couscous…I used whole wheat, and cooked it in chicken broth. I added a little fresh thyme and some salt and pepper, that’s it. I wanted to keep it mild since there were some great flavors going on in the chicken and also the mushroom sauce.

I served this with grilled asparagus tossed in olive oil, salt, and pepper and grilled lemon wheels. I must say, this is the most delicious chicken dish I have had in a while. The marinade for the chicken was AMAZING, soooo flavorful and fresh tasting! Loved the rosemary and lemon combo! The mushroom balsamic sauce was such a nice topper, and tasted yummy with the chicken and the couscous. Only thing I was upset about - I forgot to top with a sprig of rosemary for presentation, BOO!!

Grilled Swordfish with Tomato-Herb Salsa

My mom was visiting for a few days, and after too many indulgent meals out, I decided to cook one of her favorites, swordfish. I wanted to change it up on my creature-of-habit mother though, and marinade it and top it with something she would not expect. Swordfish to my mom typically means marinating in lemon juice and herbs, topping with herb butter and fresh lemon. Don’t get me wrong, it is delicious; I just wanted to surprise her palate. I also wanted to use up some garden tomatoes as well. I used this recipe from epicurious as my guide, and only made a few changes, which I noted below.

I started with 2 gorgeous, thick, and fresh swordfish steaks, and marinated in a combination of herbs, extra virgin olive oil (very small amount), and some white wine. I used fresh thyme, garlic, basil, marjoram (dried, I couldn’t find fresh at the store), and fresh ground pepper and sea salt. After marinating for about 30 minutes, I placed the fish on the grill, turning after about 6-7 minutes (my fish was rather thick, this will vary depending on thickness).

I served the swordfish with fresh green beans, so after I had rinsed and snapped the ends of the beans, I placed them in a foil packet with olive oil, salt, pepper, and a little minced garlic and fresh thyme. I placed the foil packet on the grill along with the swordfish.

Meanwhile, I got to work on the tomato-herb salsa. I changed the recipe I found on epicurious slightly, by adding garlic and white whine to the salsa. I omitted the steps of peeling and blanching the tomatoes. To me, the salsa resembled more of a bruschetta, but oh well, it was still very tasty!

I served the fish over a bed of whole wheat couscous, which I made with vegetable stock, garlic, and some fresh basil.

Whole Wheat Quesadillas on the Grill

So I am obsessed with the grill. And I mean OBSESSED!!! I will cook anything on the grill, and tonight was no exception! I made quesadillas from time to time, but never on the grill. I figured, why not? Here’s the gist of the meal…

4 tortillas (I used Joseph's Flax, Oat Bran, & Whole Wheat Flour Tortillas)
1 large chicken breast (I had an enormous one, so I used that, but if yours are small, maybe use 2)
Green Onions, diced
1 large Red Bell Pepper
½ Vidalia onion, sliced
One block of Pepper Jack Cheese (I used the light variety, use whatever you want)
A sprinkling of bagged Mexican style shredded cheese (I used the light variety)
Olive oil
Dashes of the following:
Chili powder
Cumin
Garlic powder
Salt
Pepper
Red pepper flakes
Emeril’s Essence Seasoning

I preheated the grill, and drizzled olive oil onto a plate. On top of the olive oil, I added dashed of the above mentioned spices. I then placed the chicken on the plate, turning to coat in the oil and spices. On the grill it went, turning over half way through cooking. Once the chicken was done, I sliced into small pieces, almost shredding the chicken.

Meanwhile, while the chicken was cooking, I sliced the red bell pepper and onion, and added to a skillet coated with cooking spray. I also shredded the pepper jack cheese and sliced the green onions. I arranged everything in it’s own prep bowl, in order to assemble the quesadilla easily on the grill.

I placed 2 tortillas on the grill, after a quick spray of olive oil spray. Once on the grill, I added cheese, the peppers and onions, chicken, and green onions, followed by more cheese. After a few minutes, I placed the remaining tortillas on top, and carefully flipped. (I used 2 spatulas for this, and still managed to loose a stray pepper or cheese shaving! ). After a few minutes to really set and get some nice grill marks, I removed from the grill and let cool a few minutes before slicing with a pizza cutter.


I served this with Spanish rice. I cooked 1 cup of brown rice in chicken broth for 45 minutes. Once cooked, I mixed in chili powder, garlic powder, and a tiny dash of cumin. I added 1 diced tomato, a handful of chopped green onions, and diced red bell peppers(about 1/2 of the pepper). I omitted black beans, only because I didn’t have any.

My husband hates sour cream (what?!), so his was plain, but mine was topped with a dollop of sour cream and some green onions for looks and crunch factor!