Tangy Apple-Cabbage Coleslaw

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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

Philly Cheese Steak Wraps

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Did you ever wonder if you would be able to enjoy a Philly Cheese Steak again without calorie guilt?  Well, I’ve found a GREAT way!  This recipe delivers all the traditional flavors without an abundance of fat and added calories.  It’s full of flavor and it takes less than 10 minutes from start to finish!  So, go to town and enjoy this version of a Philly Cheese Steak; it’s SO worth it!

Philly Cheese Steak Wrap

1/4 cup nonfat cream cheese
4 whole wheat tortillas (110 cal. Each)
1  bell pepper, sliced thin (I use multiple colors)
1/2 onion, sliced thin
1/2 cup mushrooms
8 oz. lean roast beef (deli-style), sliced & cut in 1-inch strips
Montreal Steak Seasoning

Heat medium-sized skillet over medium heat.  Spray skillet with non-stick cooking spray and then add sliced peppers and onion.  Sauté until peppers and onions are crisp-tender (about 5 minutes).

Take mushrooms and slices/strips of roast beef and place in warmed skillet with peppers and onions.  Sprinkle with steak seasoning and sauté until warmed through.  Add cream cheese to the pan, stirring constantly until cheese has melted and coated beef.  Remove from heat.

Warm tortillas according to package directions.  Divide mixture among tortillas.  Top with roast beef mixture.  Roll up and enjoy!

*I like these best warm.  However, they are also good cold.  If eating them cold, you’ll spread about 1 tablespoon of cream cheese evenly on the surface of each tortilla.  Then layer the peppers, onion, mushrooms, and roast beef on top.  Roll it up and enjoy.

Serves 4.

Nutritional Information (Per Serving = 1 Wrap)
Calories:  213.8
Protein: 17.5g
Carbs:  25g
Fat:  4.1g (1g = Sat)
Fiber:  11.5g
Sugars:  4.5g

Oven Baked Fish Sticks

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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

Power Protein Pancakes

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Wow!  These are filling! These are a great way to start out your menu as these babies can really help to stabilize those blood sugars right off the bat.

When I originally tried these pancakes years ago, I was skeptical.  While they are not a traditional buttermilk pancake, I am happy to know there is a protein-packed alternative.  The flavor is nice and I get excited thinking I’m splurging on pancakes when it is truly not a splurge at all!  The recipe says to blend everything together.  You definitely get the best results when doing so, but I can admit that, when in a pinch, I don’t.  I beat the egg whites and then add everything else  . . . beating it all to combine.  I wouldn’t recommend doing this for your first time, but I wanted to be sure to tell you that it will work this other way if you find yourself in a pinch for time too.

Depending on what I’m allowing myself for breakfast, I top this with one of a variety of different options.  You can top with a fruit topping & fruit (as pictured here), yogurt, sugar-free maple syrup, sugar-free jam, sugar substitute/cinnamon combination, etc.

Who’s brave enough to try such a recipe?  Go for it; you know you want to!

Power Protein Pancakes
Adapted from Bill Phillips, “Eating for Life”

1 cup oats (non-instant)
6 egg whites
1 cup low fat cottage cheese
1/2 tsp. vanilla extract
1/2 tsp. cinnamon
2 packets sugar substitute

Lightly coat a nonstick skillet or griddle with cooking spray; place over medium heat.

In a blender, combine oats, egg whites, cottage cheese, vanilla, cinnamon, and sugar substitute.  Blend on medium speed until smooth, about 1 minute.  (When I put it in my food processor it takes about 30 seconds.)  It makes about 2 cups of batter.

Pour batter, about 1/3 cup at a time, onto hot skillet.  Cook pancake until bubbly on top and dry around edges, about 3 minutes.  Turn and cook other side until golden brown, about 2 more minutes.

Place a portion of pancakes on 2 separate plates (approximately 3 pancakes each).  Top with topping of choice (berries, yogurt, sugar-free maple syrup, fruit topping, sugar-free jam, cinnamon & sugar substitute, etc.)

Serves 2.

Nutritional Information, No Topping (Per Serving = Approx. 3 Pancakes)
Calories:  304.2
Protein:  32.5g
Carbs:  31.9g
Fat:  5.2g (1.9g = Sat.)
Fiber:  4.0g
Sugar:  1.4g

If you want to split the recipe between 3 people, making the serving size approximately 2 Pancakes each, the Nutritional Information would be as follows:

Calories:  202.8
Protein:  21.7g
Carbs:  21.3g
Fat:  3.5g (1.3g = Sat.)
Fiber:  2.7g
Sugar:  1.0g

Perfect Corn on the Cob

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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

Pineapple Bliss Cupcakes

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Photo by Josie Fox Photography

Guess what!?  We have a birthday in our house today so I cannot resist in giving you a recipe for a sweet treat today!  My sweet and handsome husband is turning one year older today and we both love these cupcakes!  We had a small family BBQ for him the other day to celebrate his big day and I asked him if he wanted chocolate cupcakes or pineapple cupcakes and he didn’t even hesitate to say pineapple.  Once you try these, you may find them irresistible too!

Here’s why I find them so utterly awesome:  a) they taste delicious, b) they taste like summer (and we know how much I LOVE summertime), c) they are SUPER, DUPER easy (only 2 ingredients), and d) they are only 100 calories!

If I had kids, I would “trick” them with these all the time when they desired a sweet treat.  Oh, wait!  I’ve made them for extended family (kids and adults) and I don’t tell them the “trick” until they all try them and shower me with praises because they taste so good.  After that, I let them in on the secret.

SO . . . what ever reason you decide to make these (birthday, after school snacks, dessert for Sunday dinner, or just because), may you enjoy the pleasure of little-to-no work with a great tasting reward!

Until then . . . I ‘ll be celebrating my hubby’s big day today!  Happy Birthday to Beau!
(Thanks again to Josie for the pics!)

Photo by Josie Fox Photography

Pineapple Bliss Cupcakes
Adapted from Gina’s Skinny Recipes

18.25 oz box yellow cake mix
20 oz can crushed pineapple in juice  (do not drain)

Combine both ingredients in large bowl.
Mix on medium speed with electric mixer.
Pour into lined cupcake tins about 2/3 full.
Bake in accordance with cake mix directions or until a toothpick inserted comes out clean. Set aside to cool.

Pineapple Fluff  Frosting

20 oz can pineapple in pineapple juice, completely drained of any liquid
1 tub Light Cool Whip

Fold crushed pineapple into Cool Whip.
Spread on cooled cupcakes and refrigerate until ready to eat.
(I usually make this right before serving and then frost them as we eat them, or let my guests frost them as they wish.   The kids LOVE to do their own and they think it’s so cool that I even let them.)

Nutritional Information (1 Cupcake no Frosting)
Calories:  100
Protein:  0.9g
Carbs:  20g
Fat:  2g (0.5g = Sat)
Fiber:  0.3g

Nutritional Information (1 Cupcake with Frosting)
Calories:  136
Protein:  1g
Carbs:  27g
Fat:  3.1g (1.6g = Sat)
Fiber:  0.5g

Chili-Lime Steak Rub

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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

Friday Feature: Cookbook Recommendation for ATK’s Healthy Family Cookbook

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Since you are on my blog, then I suppose it is safe to assume that you are looking for healthy recipes.  Well, for now, this is one of my most VERY favorite finds.  The America’s Test Kitchen (ATK) and Cook’s Illustrated rarely let me down.  They put their recipes through extreme testing to find the very best ingredients and methods for turning out the best dishes. This cookbook is loaded with delicious recipes and I have yet to try one that I don’t like!  That is a a bonus!  Besides that (as if that isn’t enough), I love several other features of this awesome cookbook.

  • It includes all the nutritional information for every recipe.  An obvious win in my book!
  • It is spiral-bound which makes it super easy to flip through.  This also allows the book to lay flat on my countertop.  Sweet!
  • Because of the amount of testing that is put into each recipe, it clearly states if there is an ingredient that should not be substituted or the quality of the dish will be diminished.  I love this because I am constantly tempted to use lower fat milks, less oils, etc., but when ATK says, “Don’t even think about it!” . . . I do my best to refrain from such measures and follow their advice.
  • The photos of the food are lovely and helpful!
  • This cookbook includes tips and techniques on how to do various things (how to slice garlic, how to scramble eggs, the best way to store lettuce, hod to shred beef & chicken, etc.).  In many instances, it provides step-by-step photos on such techniques.
  • There are “Makeover Spotlights” in the book where they explain how they took an original version of a recipe and then made it healthier.
  • There are section divider tabs which make it super easy to flip to the category you are interested in at any particular moment.
  • It includes product reviews.  ATK tests many brands of products and this cookbook spits out the brands they find to be the best.  The product reviews are typically found near recipes that contain that particular product.  Awesome!

You’ll find that I will reference some of my recipe posts back to this cookbook because I am constantly cooking out of it!  (Like these kabobs, for instance.)  If you want any additional healthy recipe ideas, this is a cookbook I never hesitate to recommend.  It is awesome!  (By the way . . . This post was not sponsored in any way by ATK.  All of these opinions are indeed mine.)

Sesame & Chicken Soba Noodles

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Photo by Josie Fox Photography

If you like stir fry, you’ll love this! It is packed with flavor, veggies, and the pasta is surprisingly delicious too!  Soba noodles are made out of buckwheat and wheat flour and are native to Japan.  They are roughly as thick as spaghetti and are great hot and cold.  Soba noodles can be found in traditional supermarkets (usually on the Asian isle), but sometimes I’ve noticed that not all supermarkets stock them.  Where I live, I’ve always found them at Good Earth and the Sunflower market.  I’ll be honest, their brown color definitely doesn’t help to make them look appetizing, but everyone that has ever tried them while I’m around have been pleasantly surprised with their great taste.  I think I’ve fallen in love with this dish because it incorporates balsamic vinegar, which I LOVE.  The dish is tangy and the use of all those veggies makes it a very filling dish.

Photo by Josie Fox Photography

Sesame & Chicken Soba Noodles
Mimi’s Original (Created From a Variety of Sources)

1 tbsp. sesame seeds
2.5 oz. Japanese Soba (Buckwheat) Noodles
8 oz. boneless, skinless chicken breast, chopped in 1-inch pieces
1 red bell pepper, sliced
1 1/2 cups fresh broccoli, chopped
1 tsp. sesame oil
2 tbsp. balsamic vinegar
2 1/2 tbsp. low-sodium soy sauce
1 1/2 tsp. granulated sugar
1 clove garlic, minced
1/2 cup green onion, chopped

Preheat the oven to 375 degrees.  Pour the sesame seeds onto a rimmed baking sheet.  Toast the seeds in the oven for 10 to 12 minutes, until they are a rich brown around the edges.  (Alternatively, you can toast these in a sauce pan over medium heat.  Stir often, watch carefully, don’t allow seeds to burn.)

Meanwhile, bring a large pot of salted water to a boil.  Add the noodles and cook them for 5 to 6 minutes, or until they are just tender.  Drain them, rinse them well with water, and drain them again.

While noodles are cooking, heat a nonstick skillet over medium heat.  Add chopped chicken to the skillet and sauté until nearly fully cooked (slightly pink).  Add bell pepper and  broccoli to the skillet.  Sauté until crisp-tender and the colors of the vegetables are bright.  Remove from heat.

In a large mixing bowl, mix together the vinegar, sugar, soy sauce, garlic, sesame oil and green onions.  Add the noodles and chicken/vegetable mixture.  Toss well.  Divide amongst two plates and sprinkle with toasted sesame seeds.  This is good hot, or at room temperature.

Serves 2.

Nutritional Information (Per Serving)
Calories:  349.7
Protein:  32.9 g
Carbs:  45.6g
Fat:  6.2g (0.8 = Sat.)
Fiber:  5.4g

 

Spiced Turkey Brugers with Roasted Red Pepper & Feta

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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