Fit Asian Cabbage Salad

August 15, 2011August 13, 2011Leave a comment

I’m back from Hawaii & ready to start the recipe flow again! I had a great time, but it is always good to come home!

Here’s a flavorful way to get those veggies in! I love making cabbage salads because they are low in calories and usually packed with flavor. This salad is no exception. This kind of reminds me of a common salad I see at pot-luck socials that has Top Ramen noodles in it. If you’ve had that before, then you’ll know what to compare this to. The main difference with this version is that I’ve left out those processed, calorie-induced noodles, and used fresh ingredients for the dressing. Thus, I think this version of the salad tastes fresher. Also, If you don’t have sweet red Thai chili sauce (which is found in the Asian section of most grocery stores) you can substitute low-sodium soy sauce instead and have good results.

Fit Asian Cabbage Salad
Mimi Original

16-oz. package cole slaw mix
1/2 cup diced red pepper
1/2 cup diced green onion (white & light green parts only)
1 Tbsp. extra light virgin olive oil
1 Tbsp. sesame oil
3 Tbsp. rice vinegar
1 Tbsp. white wine vinegar
1 Tbsp. freshly-squeezed lime juice
1 Tbsp. granulated white sugar (or sugar substitute)
1-3 tsp. sweet red Thai chili sauce (more or less, depending on your spice preference)
1 tsp. kosher salt
1 tsp. freshly-ground black pepper

In a large bowl combine cole slaw mix, red pepper, and green onions. In a separate small bowl, whisk together the remaining ingredients. Pour over the cabbage salad, and toss again to coat the salad evenly with the dressing. Refrigerate this salad until you are ready to serve it.

Serves 6.

Nutritional Information (Per Serving)
Calories: 88.4
Protein: 1.2g
Carbs: 11g
Fat: 4.6g (0.7g = Sat.)
Fiber: 2.2g

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

Fit Burger Buns

July 28, 2011July 25, 20114 Comments

Honestly! Who makes their own burger buns!? That’s what I thought when I first saw these hit the food blogging world. But, then my curiosity got the best of me and I couldn’t resist trying them. I figured if they weren’t worth the time, then it would only be once that I would ever make these. But, if they ended up being as good as everyone had claimed, then I would be jazzed! To no surprise (since I’m now passing the recipe on to you), I have joined the club in making my own burger buns because these are super awesome! They live up to every expectation that was set and the only time I buy my own burger buns now is when I’m crunched for time or need to cut a few extra calories.

If you’re someone who makes, or has made your own homemade rolls, this recipe is right up your ally. That’s basically all this is . . . making rolls. Rolls are pretty easy to make, and while yeast breads seem to demand a lot of time, they rarely demand a lot of effort. 90% of the time is always in the rising stages . . . which is when we are doing nothing (well, besides other things like house work, laundry, checking email, etc.). I always make these when I know I’ll be in the house for a few hours. I get so much done while these babies are rising/cooking that it turns out to be a win-win all around (I get delicious, healthy buns while I get a boatload of work done around my house). If desired, you can always speed up the rising time by putting your dough in a warm oven (warm it up to about 170 degrees, then turn it off and put your dough inside). I will warn you to keep your eye on them as they sit through the second rising (when they’re shaped into buns/rolls). Many people have had issues with letting them rise too long and then finding that the buns have spread out way too much.

These also freeze well. So, I never hesitate to make a full batch because I know I can freeze whatever we don’t eat and then I’ll have delicious, healthy buns for the next day (because I’ll want to eat them that soon!), or the next week when burgers hit my menu again.

Whenever Beau sees that I’m making these he gets pretty excited. He claims they take any burger to a whole new level. I don’t ever have to rant and rave about these buns when I’m in mixed company because he does it all! Who wants to go back to a boring, store-bought bun now? (Not to mention that making your own bread/rolls/buns is way cheaper!)

So, have I caught your curiosity? You know you wanna try them! 😉

Fit Burger Buns
Adapted from Annie’s Eats

3 tbsp. warm milk
1 cup warm water
2 tsp. instant yeast
2½ tbsp. sugar
1½ tsp. salt
1 large egg
3 cups whole wheat flour (freshly ground, if possible)
1/3 cup all-purpose flour
2½ tbsp. unsalted butter, softened

For topping:
1 large egg beaten with 1 tbsp. water, for egg wash
Sesame seeds

In the bowl of a stand mixer fitted with the paddle attachment, combine the milk, water, yeast, sugar, salt and egg. Mix briefly to combine. Add the flours to the bowl, and mix until incorporated. Mix in the butter. Switch to the dough hook and knead on low speed for about 6-8 minutes. The dough will be somewhat tacky, but you want to avoid adding too much extra flour which will create tough buns.

Transfer the dough to a lightly oiled bowl. Cover with plastic wrap and let rise in a warm place until doubled in bulk, 1-2 hours.

Line a baking sheet with parchment paper or a silicone baking mat. Using a dough scraper, divide the dough into 12 equal parts. Gently roll each portion of dough into a ball and place on the baking sheet, 2-3 inches apart.

Cover loosely with lightly oiled plastic wrap and let rise again, 1-2 hours, until puffed up and nearly doubled.

Set a large metal pan of water on the lowest rack of the oven. Preheat the oven to 400˚ F with a rack in the center. Brush the tops of the buns lightly with the egg wash and sprinkle with sesame seeds. Bake the buns about 15 minutes rotating halfway through baking, until the tops are golden brown. Transfer to a rack to cool completely.

Serves 12.

Nutritional Information (Per Serving = 1 Bun)
Calories: 153
Protein: 5g
Carbs: 27.4g
Fat: 3.4g (1.8g = Sat.)
Fiber: 3.7g
Sugars: 2.8g

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

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

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

Grilled Pineapple

July 7, 2011July 10, 20133 Comments

Here is a sweet little treat that won’t pack on the calories! I am totally guilty of loving the grilled pineapple at various Brazilian restaurants, so I’m happy to provide a recipe that resembles the tasty stuff. We made this for our Independence Day BBQ, and I’m pretty sure the entire family loved it. It’s a cinch to throw together (literally took a couple of minutes) and it can quickly become the favorite part of any meal. It’s even a tasty dessert if you ask me (and it goes great with a scoop of vanilla ice cream . . . but I didn’t tell you that!). I’m pretty sure the biggest trick is trying to have only one slice!

Grilled Pineapple

2 Tbsp. agave nectar
1 tsp. olive oil
1 Tbsp. fresh lime juice
1 tsp. brown sugar
1 ripe pineapple, cut into 8 ½-inch thick slices

In a small bowl, combine the agave nectar, olive oil, lime juice, and brown sugar and whisk to blend. Set aside.

Prepare a hot fire in a charcoal grill or heat a gas grill. Lightly coat the grill rack with cooking spray. Position the cooking rack 4 to 6 inches from the flame.

Lightly brush the pineapple with the marinade. Grill or broil, turning once and basting once or twice with the remaining marinade, until tender and golden, about 3-5 minutes on each side. Serve warm.

Serves 8.

Nutritional Information (Per Serving = 1 Slice)
Calories: 49.5
Protein: 0.2g
Carbs: 11.8h
Fat: 0.8g (0.1g = Sat.)
Fiber: 0.7g
Sugars: 10.5g

Mashed Cauliflower

June 28, 2011June 22, 2011Leave a comment

Here is a creative way to enjoy your veggies! These come out to be the consistency of mashed potatoes and even taste similar. It’s strange, but I don’t care how strange it is as long as I like it. . . and I LOVE these. It’s a great way to sneak some veggies into the tummies of your kiddos because they won’t really even know that these aren’t mashed potatoes. Genius! This concept of mashed cauliflower isn’t really new to the “diet world” but it seems like I’ve seen a gazillion different ways to prepare them. With that being said, the base concept is the same in that you cook cauliflower until it is tender, add some liquid (milk, fat free half-and-half, buttermilk), and mash them until you are left with the consistency of mashed potatoes. I usually add half of the liquid, check the consistency, and then add more if needed.

Here’s my version of mashed cauliflower, but feel free to experiment to your liking. Have fun being super tricky in serving these (and you must tell me if your tricks succeed)!

Mashed Cauliflower

4 cups cauliflower florets
2 garlic cloves, peeled & sliced
1/8 – 1/4 cup low-fat buttermilk (low-fat milk works too)
I Can’t Believe It’s Not Butter Spray, to taste (approx. 1 ounce)
Salt & Pepper, to taste

Steam cauliflower and garlic until cauliflower is soft and tender. Puree cauliflower and garlic in a food processor, adding buttermilk and butter spray until desired consistency is met. Season with pepper and serve.