Roasted Red Potatoes

August 8, 2011January 16, 2012Leave a comment

This is such a tasty way to enjoy potatoes for dinner! The roasting really helps to bring out the flavor of these. You just lightly coat the potatoes in olive oil, salt, and pepper and then pop them in the oven. I’ve seen many methods of preparing these, but none have brought out the right texture and flavor as the method I’m giving you here. It involves a couple of steps (which are SUPER easy), but it really is worth it because it turns out the BEST potatoes.

Stay tuned as I will be giving you some flavor variations in the coming weeks (hint: rosemary, thyme, garlic, lemon. YUM!). However, I thought it best to start out with the basic recipe and then we’ll add from here. Enjoy!

Roasted Red Potatoes
Adapted from “The America’s Test Kitchen Family Cookbook”

1.5 pounds red potatoes (about 4 medium), scrubbed and cut into 3/4-inch wedges.
1 tablespoons olive oil
Salt & pepper

Adjust an oven rack to the middle position and heat the oven to 425 degrees. Toss the potatoes with the oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Arrange the potatoes cut-side down in a single layer on a large rimmed baking sheet and cover tightly with foil. Roast for 20 minutes.

Remove the foil and continue to roast until the bottoms of the potatoes are crusty and golden, about 15 minutes. Flip the potatoes and continue to roast until crusty and golden brown on both sides, about 8 minutes longer. Season with salt and pepper to taste and serve.

Serves 4.

Nutritional Information (Per Serving)
Calories: 152.6
Protein: 3.2g
Carbs: 27.1g
Fat: 3.7g (0.5g = Sat.)
Fiber: 2.9g
Sugar: 1.7g

Baked Zucchini with Mozzarella

August 4, 20112 Comments

Our garden is FINALLY starting to produce some delicious veggies and Zucchini is in full swing! I get so excited for our garden every year (props to my husband for doing most of the work) and zucchini is one of my favorites. I love finding new ways to enjoy it (since we can practically eat it every night if we wanted). This way is one of my favorites! The spices enhances the flavor of the zucchini and the cheese is just an added bonus (who doesn’t love cheese on their veggies?!). The recipe calls for “Johnny’s Garlic Spread & Seasoning” and this can usually be found at Costco or Sam’s Club. However, you can also make your own little blend if you prefer. That is typically what I do. I use salt, pepper, garlic salt, and little bit of dried parsley (for those in my family . . . Santa Maria Seasoning is the BEST here). The great thing about the recipe . . . you don’t have to be exact in your measurements. Just make sure you get each of your spices on every slice of zucchini and you’ll be golden.

Beau and I like our cheese a little more charred, so my picture above reflects that. But, you can broil it for the amount of time that gives you the desired level of golden brown.

I always make this using my Demarle Silpat liner so that the zucchini and the cheese do not stick to my cookie sheet. If you do not have this life-changing kitchen tool, I may suggest lightly spraying your cookie sheet with non-stick cooking spray to avoid a not-so-fun pan to wash later.

Let’s get cooking that zucchini! We have a LOT to eat!

Baked Zucchini with Mozzarella
Adapted from Real Mom Kitchen

2 medium sized zucchini (about 1-1/2 pounds – enough to cover one large cookie sheet), sliced in ¼-inch thickness
Johnny’s Garlic Spread & Seasoning (Found it at Costco or Sam’s)
1/2 cup shredded part-skim mozzarella cheese

Lay sliced zucchini out flat on a large cookie sheet. Sprinkle with Johnny’s Garlic Seasoning (or other similar blend).

Bake in the oven at 350 for about 10-15 minutes or until crisp tender.

Take the hot pan out of the oven and sprinkle the zucchini with cheese. Turn the oven to broil, throw that cookie sheet back into the oven and let the cheese get all bubbly and a bit browned. This should only take about 3-5 minutes. Be careful here. Broiling things in the oven can get out of control in a fast hurry. (A good tip for broiling is to not move the rack up. . . just keep it in the middle of the oven and things are less likely to burn. It may take a minute longer, but no burnt food)

Serves 5.

Nutritional Information (Per Serving)
Calories: 53.8
Protein: 3.7g
Carbs: 5.7g
Fat: 2.1g (1.4g = Sat.)
Fiber: 1.9g
Sugars: 2.3g

Roasted Garlic Cauliflower

August 1, 2011August 1, 2011Leave a comment

Is it REALLY August today!? How is it that summer breezes by me so quickly. I’ve got full plans to continue to enjoy the summer weather throughout this month! How about you!? Come on . . . we must make the best of it!!

Back to the recipe . . . This is SUCH a wonderful way to prepare cauliflower! Roasting the cauliflower really helps bring out its flavor, and the garlic mixture that you use to coat this cauliflower really makes it even more tasty. It’s a really low maintenance recipe and it’s easy to prepare, throw in the oven, and finish fixing the rest of dinner while the cauliflower roasts. It’s fabulous! I’ve played around with this recipe where I’ve decreased the oil and the cheese (for less calories and fat) and it still comes out great. So, for those of you looking for such results – do not hesitate to give it a whirl. However, note that the nutritional information is for the recipe as it is written below.

I hope you’ll enjoy this version of cauliflower as much as I do!

Roasted Garlic Cauliflower
Adapted from The Sister’s Cafe

3 cloves minced garlic
2 T. olive oil
1 T. lemon juice, freshly squeezed
1 large head cauliflower, washed and separated into small florets
1/4 cup grated parmesan cheese
salt and pepper to taste
1 T. chopped fresh parsley

Preheat oven to 450. Spray a large casserole dish or a rimmed cookie sheet with non-stick cooking spray. (I use a rimmed cookie sheet pan and then put my Demarl silpat on it so I don’t have to grease it at all.)

Place cauliflower in a large bowl. Combine olive oil, lemon juice, and garlic in a separate bowl. Pour wet mixture over cauliflower and toss to coat well. Pour into the prepared baking sheet. Bake for 25 minutes, stirring halfway through. Top with parmesan cheese and parsley and broil for 3 minutes. (I usually don’t broil, but just stick it back in the oven for a few minutes longer)

Serves 6.

Nutritional Information (Per Serving = 1 Cup)
Calories: 80.7
Protein: 3.3g
Carbs: 5.8g
Fat: 5.9g (1.2g = Sat.)
Fiber: 3.4g
Sugars: 1.8g

Tangy Apple-Cabbage Coleslaw

July 27, 2011July 25, 20112 Comments

This was such a perfect addition to one of our most recent summer BBQ’s. We needed one more side dish and this fit the bill! It offers such a nice balance of sweetness and tang. I loved the addition of the Granny Smith apples and I’m pretty sure that’s what made this salad unique.

The recipe calls for 1 head of cabbage. You’ll achieve the best flavor if you buy the head of cabbage and cut it down yourself. However, the day I made this salad just happened to be a day of craziness and I opted for a shortcut and used a bag of precut cabbage. The salad was still VERY delicious.

If you haven’t ever cut apples (or anything else for that matter) into matchsticks, it is pretty darn simple. A quick way to core and slice apples if you don’t own an apple corer is to cut the sides of the apples squarely away from the core. Then, cut each piece of apple into 1/4-inch thick slices. Stack the planks and cut them into thin matchsticks. This video may be helpful for you to watch if you would like further insight.

There is a little bit of prep time that you’ll need to plan on when you make this salad. It’s SUPER easy prep time . . . it just requires time. You’ll need to plan on letting the cabbage sit for an hour before assembling the salad (this allows most of the liquid to be drawn out of the cabbage before the dressing is added . . . resulting in a more flavorful slaw with pickle-crisp crunch and clingy dressings). And then, once the salad is made, you’ll want to allow it to sit in the refrigerator for at least 1 hour before serving so that the flavors can blend well. However, take note that this salad can also be made ahead of time. It can be refrigerated in an airtight container for up to 1 day. If you do this, season with additional salt and pepper to taste before serving.

Tangy Apple-Cabbage Coleslaw
Recipe Source: The America’s Test Kitchen Healthy Family Cookbook

1 head green cabbage (about 2 pounds), cored and chopped fine
1 tsp. salt
2 Granny Smith apples, cored and cut into matchsticks
2 scallions, sliced thin on the bias
1/3 cup cider vinegar
1/4 cup canola oil
1/4 cup honey
2 tsp. Dijon mustard
1/8 tsp. red pepper flakes

Toss the cabbage with the salt in a colander and let sit until wilted, about 1 hour. Rinse the cabbage under cold water, drain, and pat dry thoroughly with paper towels. Toss the dried cabbage, apples, and scallions together in a large bowl to combine.

Bring the vinegar, oil, honey, mustard, and red pepper flakes to a boil in a saucepan over medium heat. Pour the warm dressing over the cabbage mixture and toss to coat. Cover and refrigerate until the flavors have blended, about 1 hour.

Serves 10.

Nutritional Information (Per Serving = 1 Cup)
Calories: 120
Protein: 1g
Carbs: 18g
Fat: 6g (0g = Sat)
Fiber: 3g

Oven Baked Fish Sticks

July 25, 2011July 25, 2011Leave a comment

I have been wanting to make some kind of oven baked fish stick for some time now. I finally buckled down and did some research, looked through several versions, and, in the end, created by own recipe. I thought these had a great balance of spice, tang, and crispiness . . . yet still kept the calories in check. I used Panko bread crumbs (which are found in most grocery stores), but you could easily use a whole wheat bread crumb or, if you’re trying to eat gluten free, you can use crushed Rice Chex. I served these with a side of sweet potato fries (oven baked, of course!) and found this to be a lovely dinner for me and my man.

Oven Baked Fish Sticks

1 T. nonfat greek yogurt
1 T. fresh lime juice
1/8 tsp. onion powder
1/8 tsp. black pepper
1/2 tsp. salt
1/2 tsp. paprika
1/2 tsp. lemon-pepper seasoning
1/3 cup dry bread crumbs (I used Panko)
8 oz. cod fillets, cut into 1-inch strips
Butter-flavored cooking spray

Place first 7 ingredients a shallow bowl. Mix to combine.

Combine bread crumbs in another shallow blow. Dip fish in the yogurt mixture then roll in the crumb mixture.

Place on a baking sheet coated with cooking spray. (I like to place a sheet of foil on my backing sheet and then coat with cooking spray. This makes clean-up MUCH easier.) Spritz fish sticks with butter-flavored spray. Bake at 400° for 10-12 minutes or until fish flakes easily with a fork, turning once.

Serves 2.

Nutritional Information (Per Serving)
Calories: 161.5
Protein: 27g
Carbs: 9g
Fat: 1.1g (0.1g)
Fiber: 0.4g
Sugars: 1.1g

Perfect Corn on the Cob

July 20, 2011July 19, 20111 Comment

I ABSOLUTELY love corn on the cob. I specifically remember being spotlighted in elementary school when I was in the 3rd grade and they asked me what my favorite food was. You guessed it! I told them corn on the cob. The kids in my class thought that was so weird because their favorite foods were mostly pizza, lasagna, or candy. To this day I still have an adoration for corn on the cob and I get extremely excited when the local corn stands set up and start selling the yummy stuff. I think that is usually the signal when summer has officially arrived!

This method for cooking corn is somewhat a mystery. I’m not exactly sure why adding sugar and vinegar to the water brings out the magic in the corn, BUT IT DOES! I’m not kidding . . . this corn is always to-die-for and every time I serve it to guests I am showered with compliments on how good the corn tastes. Of course, they think I just picked out really good corn, but this method enhances the flavor tenfold! The flavor is so sweet and the kernels practically pop off the cob when you eat it.

One VERY important thing you should note is DO NOT add salt to the water. It ruins it. This is somewhat a mystery to me because I salt the water when I cook most veggies, but do not do it here. It tends to dry out the corn.

And, as a nutrition lesson today, you may be surprised to hear that corn is considered more of a complex carbohydrate than a vegetable. The structure of the corn lends itself to this category. So, if you’re watching your carbohydrate intake, take note that corn is a carbohydrate and you should consider it as such when you plan your meals.

Perfect Corn on the Cob
Recipe/Method from My Kitchen Café

8 medium ears of corn, husked and silky threads removed
2 tablespoons sugar
2 tablespoons white vinegar

Bring a large pot of water to a boil (probably about 4-6 quarts of water). When boiling, add the sugar and vinegar and bring to a full boil again. Add the husked corn, submerging all the ears in the water the best that you can. Bring the water to a full boil again. This is important! It may take a few minutes for the water to come back to boiling temperature once the corn is added but let it come to a full boil before moving on. Once the water is at a full boil, cover the pot, remove from the heat and let the corn sit in the hot, steaming water for 10 minutes. (The corn can stay in the water for up to 20 minutes without becoming pithy and dry.)

Nutritional Information (Per Serving = 1 Ear)
Calories: 77.4
Protein: 2.9g
Carbs: 17.1g
Fat: 1.1g (0.2g = Sat.)
Fiber: 2.4g
Sugars: 2.9g

Chili-Lime Steak Rub

July 18, 2011July 10, 2013Leave a comment

Once in a while we love to pull out the red meat and have us a good steak! Of course, we usually go with a lean cut so we don’t chalk up extra calories and bad fat. Flank steak or sirloin will always be my top choices of red meat and this steak rub works wonderfully on both! It has a tasty balance of spicy and tangy. It will be repeated in my house for sure! I grabbed this recipe off of Our Best Bites and, if needed, I included the links back to their website for education on flank steak as well as testing the doneness of steak. I think it’s informative and I figured I wouldn’t re-write it as it is explained wonderfully on their site.

As you can see – we are really trying to maximize the use of our grill right now because we can’t get enough of it! It makes everything taste so good and it keeps the kitchen cool.

Chili-Lime Steak Rub
Recipe from Our Best Bites

1 t chili powder
1 t granulated garlic
1/2 t cumin
1/2 t coriander
1/2 t oregano
1/8- 1/4 t cayenne pepper*
3/4 t salt
1/4 t black pepper
*If you have chipotle chili powder, you can substitute it for the cayenne or just add a little in addition

1 lime (about 2 T lime juice)
1 T extra virgin olive oil
1-2 lbs flank steak, or other good grilling cut (tenderloin and sirloin also work well)

Juice the lime into a small bowl. Add spices and oil and stir to combine. Some limes have more juice than others, so sometimes the mixture will be more liquid-y and sometimes it will be more pasty.

Place the steak in a shallow dish and pour the spice mixture on top. Use your hands to massage it in there.

Let it sit for 15 minutes. During that time preheat your grill.

Place meat on hot grill (bbq is best, but an indoor grill pan or broiler will work just fine too). If you’re using flank steak it should take about 5-7 minutes on each side. (Here’s a great tip for testing meat doneness in other cuts.)

When steak is finished, remove from grill and let sit for 5 minutes before cutting into it. Slice in strips against the grain. (Again, find flank steak info here.)

Nutritional Information (Per Serving = 4 oz. Flank Steak)
Calories: 194
Protein: 23.1g
Carbs: 0.8g
Fat: 10.3g (3.9g = Sat)
Fiber: 0.2g
Sugars: 0.1g

Spiced Turkey Brugers with Roasted Red Pepper & Feta

July 13, 2011July 12, 2011Leave a comment

I make Turkey Burgers all the time. But, listen! These ones have jumped to the top of my favorite list (at least for the moment & we’ll have to see if other variations can beat it out). The spices in this rendition make these so darn tasty. The flavors are AMAZING! I’ve been looking for the “perfect” burger to put that Tzatziki on, and this totally hit the spot. I whipped this up in NO time. Beau & I headed up the canyon with some friends and we grilled these up to perfection. Everyone loved them and, to be honest, I was so pleased that I had leftover meat so that I could enjoy another one the very next day for lunch! If you do not have roasted red peppers (usually sold in a jar at the grocery store), you can substitute with chopped, red bell pepper. I’m sure it’ll still taste divine. You must make these this summer. Or, just pop by my house and maybe I’ll let you try them because I’m sure they’ll consistently make my summer menu again and again! (By the way . . . we ate these on my homemade wheat burger buns. They chalk up to be about 159 calories each. They are, by far, my favorite burger bun. If you are interested in having the burger bun posted, leave a comment and I’ll throw it up on the blog soon so you can enjoy them all summer long.)

Spiced Turkey Burgers with Roasted Red Pepper and Feta
Adapted from Pinch My Salt

2 medium cloves garlic
1 1/2 teaspoon kosher salt
1 1/2 lb. ground turkey
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh dill
2 tablespoons olive oil
2 teaspoons sweet paprika
1 1/2 teaspoons ground cumin
1/2 teaspoons ground coriander
1/4 teaspoons cayenne
1/3 cup crumbled feta (about 2 ounces)
1/3 cup chopped roasted red pepper
Tzatziki (For Topping)

Make a paste with the garlic and kosher salt: On a cutting board, sprinkle smashed and peeled garlic cloves with the salt. Mince the garlic and salt together then smear and mash to a paste using the flat side of a chef’s knife. Alternatively, you can mash the garlic and salt to a paste using a mortar and pestle. If neither of those methods work for you, just press or chop the garlic finely and stir together with the salt.

Gently break the ground turkey into pieces in a large bowl then mix the garlic paste, cilantro, dill, olive oil, paprika, cumin, coriander, cayenne, feta, and red pepper into the ground turkey. Shape the meat into 6 equal 1-inch-thick patties. Refrigerate, uncovered, for at least 20 minutes and up to 4 hours.

While the burgers are chilling, prepare a charcoal or gas grill. Grill the burgers, covered with vents open, over direct medium heat until nicely marked and just cooked through (an instant-read thermometer inserted in a burger should read 165°F), about 4 to 6 minutes per side.

Top burgers with Tzatziki and serve wrapped in lettuce, your favorite bun, or flatbread.

Nutritional Information (Per Serving = 1 Burger, No Tzatziki, No Bun)
Calories: 205.7
Protein: 25.3g
Carbs: 1.2g
Fat: 11.8g (3.7 = Sat.)
Fiber: 0.4g
Sugars: 0.4g

Nutritional Information (Per Serving = 1 Burger, 2 T. Tzatziki, No Bun)
Calories: 222.7
Protein: 26.9g
Carbs: 3.7g
Fat: 11.9g (3.7 = Sat.)
Fiber: 0.6g

Tzatziki

July 12, 2011July 10, 20112 Comments

I have several beautiful sisters. One of them is named Becca. We share quite a few things in common. Among them . . . eating delicious food that is healthy! She is a great cook and is constantly passing along her delicious, healthy recipes to me. I am EVER so thankful because I usually know that if she loved it, then I’m gonna love it! This is one of the gems she passed my way. This Greek sauce tastes so fresh, cool, creamy, and tangy! It’s flavored with dill, cucumber, and garlic and is the perfect compliment to SO many things! I’ve found it to be a great substitute for mayo on sandwiches, it’s great in pita sandwiches or wraps, it compliments grilled meats like a champ (wait until you see tomorrow’s post!), etc. It’s also commonly served as a side dish with pita bread triangles or veggies for dipping. As you can see, it really can be used for SO many things. I love to make up a batch and constantly pull it out at every meal because I just KNOW I will want some. You will want to prepare this within an hour of serving time to prevent it from becoming watery. Greek yogurt is thicker and creamier than other yogurt (so, don’t substitute). I have found the dip/sauce to stay at a decent consistency for up to 24 hours.

Tzatziki
Recipe courtesy of my sister, Becca

1 cup grated peeled English cucumber (about 1medium)
1 cup plain fat-free Greek yogurt
1 tablespoon chopped fresh dill
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
1 teaspoon freshly squeezed lemon juice

Pat cucumber dry with paper towels. Combine cucumber and remaining ingredients in a small bowl; cover and chill 1 hour.

Serves 10.

Nutritional Information (Per Serving = 2 Tbsp.)
Calories: 17
Protein: 1.6g
Carbs: 2.5g
Fat: 0.1g
Fiber: 0.2g

Roasted & Stuffed Chili Rellenos

July 11, 2011July 9, 20114 Comments

Photo by Josie Fox Photography

Anyone who knows me well knows that I have some (ok, several!) unhealthy, guilty pleasures when it comes to food. I am admitting that one of them is a good chili relleno. I’m not sure where that comes from because the description of such sounds disgusting to me (pepper stuffed with fattening cheese, then battered, then deep fried – ugh), but I adore the taste! You can imagine the joy and excitement when I just happened to be watching the Food Network a few years ago and saw Miss Rachel Ray throw this recipe down. I might have gone out and bought the ingredients for the recipe that very day! This is a 5-star recipe that Beau & I have been in love with since the first time I made it. The roasted veggies, combined with flavorful spices give this a slight smokey taste that is mouth-watering. The way the veggies, ground turkey, and pepper come together is like a modern Mexican dish that is bursting with flavors! As you probably guessed, being a Rachel Ray recipe, it pulls together quickly (30 minutes or less). Oh, and these make great leftovers. I always make the entire batch of 4 peppers so that Beau & I can each enjoy one for lunch the next day. YUM! (Thanks again to the talented Josie Fox for the photos in this post!)

Photo by Josie Fox Photography

Roasted & Stuffed Chili Rellanos
Recipe Adapted from Rachel Ray

4 large poblano peppers
1 lb. ground turkey
3 ears corn on the cob or 1 1/2 cups frozen corn kernels
1 tablespoons canola
1 red onion, chopped
1 jalapeno, seeded and chopped
4 cloves garlic, chopped
1 (15-ounce) can fire roasted diced tomatoes, drained well
1 1/2 teaspoons ground cumin, 1/2 palm full
1/2 teaspoon dried oregano, eyeball it in your palm
Salt and freshly ground black pepper
1 lime, juiced
1/2 cup part-skim Mozzarella cheese

Preheat broiler or grill pan to high.

Place poblanos under broiler or on hot grill and char evenly all over, 15 minutes.

While peppers are working, heat skillet over medium heat. Add ground turkey and cook until no longer pink. Remove from skillet and tent with foil.

Next Step - Adding the veggies to the pan. Don't they look so pretty?

Scrape the corn off the cobs or defrost frozen corn and dry by spreading out on clean kitchen towel. Heat 2 tablespoons light oil in the skillet over high heat. When the oil smokes or ripples add corn, onion, jalapenos and toss until the vegetables char at edges and onions are tender, 4 to 5 minutes. Reduce heat to medium-high and add in garlic, fire roasted tomatoes and season with cumin, oregano, salt and pepper. Cook another minute or 2 then add turkey back to pan. Mix to combine then turn pan off.

Sprinkle the lime juice over the corn/turkey mixture.

Split the charred peppers open but not in half with small sharp knife then scoop out the seeds with a small spoon. Place peppers in a shallow baking dish and stuff each split pepper with lots of the corn/turkey mix, top each pepper with 1/8 cup cheese (or 2 Tablespoons) and place back under broiler to melt and char the cheese.