Quick & Easy: Boneless Pork Chops with Mushrooms & Thyme

Although this recipe serves two, you can easily double or triple it.  Your taste buds will love the nice change in these pork chops' flavor.  Again, as with all the other recipes that have made their way to this blog, it's a keeper!

Serves - 2  /  Serving Size - 1 pork chop & 1/2 of sauce

Preparation Time: 10 minutes

Cooking Time: 15 minutes

2 5-oz boneless, center-cut pork loin chops, trimmed & pounded to 1/4" thick

1/4 tsp salt

1/4 tsp freshly ground pepper

1 tsp extra-virgin olive oil

1 medium shallot, minced

1-1/2 cups sliced mushrooms (about 4 oz)

1/2 cup dry vermouth [substituted white cooking wine]

1 tsp Dijon mustard

1 tsp chopped fresh thyme

1.  Sprinkle pork chops with salt and pepper.  Coat a large nonstick skillet with cooking spray and place over medium heat.  Add the pork chops and cook until browned on both sides and cooked through, 2 to 3 minutes per side.  Transfer to 2 serving plates; tent with foil to keep warm.

2.  Swirl oil into the pan, add shallot and cook, stirring until soft, about 30 seconds.  Add mushrooms and cook, stirring occasionally, until they soften and begin to brown, about 2 minutes.  Add vermouth and cook for 15 seconds.  Stir in mustard, thyme and any juices that have accumulated from the pork; cook until the sauce is thickened and slightly reduced, 1 to 2 minutes more.  Spoon the sauce over the pork chops and serve immediately.

Exchanges: 1 vegetable  /  4 medium-fat meat

Calories - 298                            Sodium - 382mg

Total Fat - 13 g                          Total Carbs - 4g

   Saturated Fat - 6g                        Dietary Fiber - 1g

   Monounsat Fat - 6g                 Protein - 26g

Cholesterol - 77mg

Source: http://www.eatingwell.com/recipes/boneless_pork_chops_with_mushrooms_thyme.html

Review/Suggestions:

• I put both chops in a large zip-lock bag and used a meat mallet to flatten them.  The tip suggested putting the chops between two sheets of plastic wrap.  Sorry, but too easy for the chop to go shooting out one side when you pound it - no matter how you try to seal the edges of the plastic wrap.
• I cooked the chops for an additional 2-3 minutes as the juices from the chops still ran pink instead of clear.
• I placed both chops on a serving platter so I only had the platter to tent with foil.
• Since I didn't have vermouth, I checked online as to what substitution I could use.  White grape juice, dry white wine or as the recipe suggested unsweetened apple juice were recommended.
• I honestly do not know how this sauce was suppose to thicken as there was no dry ingredient added to absorb the liquid.  I just continued to let the sauce simmer and reduce down.

Quick & Easy: Caesar-Style Salad with Crispy Parmesan Rounds

As the recipe notes, this is simple enough for a weeknight meal while special enough for entertaining.   I decided to alter this salad similar to the one you can order at Carrabbas - their grilled shrimp caesar salad.  If you are concerned about the amount of cholesterol with the shrimp, just remember that the majority of cholesterol is the "good - HDL" that you need.

Serves - 4  /  Serving Size - 1 cup salad, 3 Tblsp croutons, 1 Parmesan round
Preparation Time: 10 minutes
Cooking Time: 15 minutes

1/2 cup finely shredded Parmesan cheese
1/8 tsp freshly ground black pepper
3/4 cup 1-inch cubes whole grain baguette-style bread
Olive oil nonstick cooking spray
2 Tblspn light mayonnaise or salad dressing
1 Tblspn lemon juice
1/2 of a clove garlic, minced
1/8 tsp freshly ground black pepper
4 cups torn romaine lettuce
Freshly ground black pepper (optional)
1 pound 26-32 count pre-cooked shrimp

1.  Preheat oven 300ºF.  Line a large baking sheet with parchment paper or foil.  Draw four 4-inch circles on the paper or foil, spacing circles at least 1 inch apart.  In a small bowl, combine cheese and 1/8 teaspoon pepper.  Divide mixture among circles, spreading evenly to edges of circles.

2.  Bake for 10 to 15 minutes or until cheese is melted and just beginning to brown on the edges.  Cool on baking sheet.  Carefully remove cheese rounds from parchment paper or foil.

Meanwhile, for croutons:  Place bread cubes in a small skillet.  Lightly coat with nonstick cooking spray.  Turn cubes; lightly coat again with nonstick cooking spray.  Cook over medium-high heat for 3 to 5 minutes or until bread is lightly toasted, tossing cubes occasionally.

For dressing:  In a small bowl, stir together mayonnaise, lemon juice, garlic, and 1/8 teaspoon pepper until well mixed.  Divide romaine among salad plates.  Drizzle with dressing; top with croutons and Parmesan rounds.  If desired, sprinkle with additional pepper.

Exchanges: 1 vegetable  /  1 lean meat  /  1 fat
Calories - 96                           Sodium - 256mg
Total Fat - 6g                          Total Carbs - 7g   w/net Carbs - 5g
   Saturated Fat - 2g                     Dietary Fiber - 2g
   Monounsat Fat - 1g                  Sugar - 1g
   Polyunsat Fat - 2g                Protein - 5g
Cholesterol - 10mg

Nutrition Facts w/shrimp:

Calories - 227                           Sodium - 542mg

    Calories from Fat - 69           Total Carbs - 8.6g   w/net Carbs - 7.6g

Total Fat - 7.7g                              Dietary Fiber - 1g

   Saturated Fat - 2.9g                     Sugar - 1.8g

Cholesterol - 234mg                  Protein - 29.8g

Source:  http://www.diabeticlivingonline.com/recipe/appetizers-snacks/caesar-style-salad-with-crispy-parmesan-rounds/

Review/Suggestions:

• Ok, I just eye-balled where the circles would be on the parchment - definitely saves time.
• Already had cubed bread in the freezer - any bread that is past its freshness, cube and place in freezer bags.  Love having the freezer stocked with these kinds of staples.
• I did heat the shrimp on the indoor grill for just a few minutes with a pepper seasoning.
• This is another salad that is definitely great on a hot day.

Quick & Easy: Chicken, Pear and Parmesan Salad

Since today was in the low 80ºs, this was just right for dinner.  It is truly quick, very easy and a "10" on the  "make it again" list.

Serves - 4  /  Serving Size - 2-1/2 cup
Preparation Time: 15 minutes

2 Tblspn cider vinegar or white wine vinegar
2 Tblspn olive oil or canola oil
1 Tblspn honey
1/4 tsp salt
1/4 tsp ground black pepper
5 cups torn fresh spinach leaves [used Baby Fresh Field Greens]
2 cups shredded or chopped cooked chicken breast
2 pears, cored and cut into cubes
1/2 of a small red onion, thinly sliced
1/4 cup dried cranberries or raisins
1 ounce Parmesan cheese, shaved

1.  In a small screw-top jar combine vinegar, oil, honey, salt and pepper.  Cover and shake well.

2.  In a large salad bowl combine greens, chicken, pears, onion and cranberries.  Drizzle dressing over salad, tossing to coat evenly.  Top with cheese.

Exchanges:  1 vegetable  /  2 fruit  /  4 lean meat  /  1 fat
Calories - 306                        Sodium - 343mg
Total Fat - 11g                       Total Carbs - 26g     w/net Carbs - 22g
   Saturated Fat - 3g                    Dietary Fiber - 4g
   Monounsat Fat - 6g                 Sugar - 18g
   Polyunsat Fat - 1g               Protein - 26g
Cholesterol - 64mg

Source: http://www.diabeticlivingonline.com/recipe/salads/chicken-pear-and-parmesan-salad/

Review/Suggestions:

• I had one large chicken breast that I boiled for approximately 15 minutes, drained and placed in the fridge to cool.  Once cooled, I just pulled the meat apart.  To save even more time and reduce clean-up, you could use already chopped chicken.
• Since I didn't have a jar, I just mixed all of the salad dressing ingredients in one of my small 1-1/2 measuring cups.  I was still able to stir and mix all the ingredients without any problems.
• To add more variety, I used the baby field greens, which also had spinach in the mix.
• Again, to save time I used a jar of grated Parmesan - it was a better buy than the pre-shredded.
• This is a very easy "make ahead" meal.  Just hold the dressing and Parmesan cheese until you are ready to serve.

Ginger-Orange Biscotti

Per the recipe, authentic biscotti are low in fat and easy to make (which these were).  To achieve the characteristic crisp texture, they are "twice-cooked," first as a log, then again as slices.  And as with any biscotti, these fragrant spiced ones are great dipped in a steaming cup of coffee or tea.

Makes approx: 54 biscotti
Preparation Time: 30 minutes
Cooking Time: 35-45 minutes

3/4 cup whole-wheat pastry flour
3/4 cup all-purpose flour
1 cup sugar or 1/2 cup Splenda Sugar Blenda for baking [used the Splenda]
1/2 cup cornmeal
2 tsp ground ginger
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
2 large eggs
2 large egg whites
2 tsp freshly grated orange zest
1 Tblspn fresh orange juice

1.  Preheat oven 325ºF.  Line a baking sheet with parchment paper or a silicone baking mat.

2.  Whisk whole-wheat flour, all-purpose flour, sugar (or Splenda), cornmeal, ginger, baking powder, baking soda and salt in a medium bowl.  Whisk eggs, egg whites, orange zest and orange juice in a large bowl until blended.  Stir in the dry ingredients with a wooden spoon until just combined.

3.  Divide the dough in half.  With dampened hands, form each piece into a 14 x 1-1/2 inch log.  Place the logs side by side on the prepared baking sheet.

4.  Bake until firm, 20 to 25 minutes.  Cool on the pan on a wire rack.  Reduce oven temperature to 300º.

5.  Slice the logs on the diagonal into cookies 1/2 inch thick.  Arrange, cut-side down, on 2 ungreased baking sheets.  Bake until golden brown and crisp, 15 to 20 minutes.  (Rotate the baking sheets if necessary to ensure even browning.)  Transfer the biscotti to a wire rack to cool.

Exchanges: 1/2 other carb
Calories - 28                           Sodium - 35mg
Total Fat - 0g                          Total Carbs - 7g  [Total Carbs - 5g w/Splenda]
   Saturated Fat - 0g                    Dietary Fiber  - 0g
   Monounsat Fat - 0g              Protein - 1g
Cholesterol - 8mg

Source:  The EatingWell Diabetes Cookbook by Joyce Hendley and the Editors of EatingWell

Review/Suggestions:

• Well, me in my not uncommon style of skipping sections within a recipe, completely missed the part where after the first baking you're suppose to cool them, reduce the heat and THEN do the second baking.  Well, after the 25 minutes was up, took them out, proceeded to cut them and back into the oven at the same temp.  Oh yeah, brilliance.  It wasn't until I was checking the recipe toward the end of the second baking I found my "oops."
• Quite honestly, these turned out great even with my "oops."  I do wonder though if cutting after the logs had cooled would have resulted in more crumbs and possible breaks, which I had neither of.
• So now you know, at least with this recipe it is very forgiving of baker's oops.
• As for shaping the logs, this dough is not stiff at all which explains why you have to wet your hands first before shaping.  I kept trying to get the two logs to only be 1-1/2 inches in width to no avail.  They just kept wanting to spread out.  So as soon as I could get them to stay at about 2" in width, I quickly put the sheet into the oven.
• They do spread out while baking, so make sure that you allow enough room between the two.

     *After a few hours, I did notice that the biscotti really weren't light and crispy throughout.  So I did put them back in the oven @ 300ºF for 15-20 minutes.  Definitely made a difference.  Light and crisp throughout.

Quick & Easy: Buttermilk-Smashed Red Potatoes with Scallions

Leaving the skins on the potatoes add extra fiber, as well as color.  Either way, yummy!

Makes - 4 servings
Preparation Time: 6 minutes
Cooking Time: 12 minutes

1-1/2 pounds small red potatoes, scrubbed and halved
1 cup fat-free, reduced-sodium chicken or vegetable broth [used homemade chicken broth]
1/2 cup low-fat buttermilk
1/4 tsp salt
1/4 tsp freshly ground black pepper
2 scallions, thinly sliced

1.  In a heavy large saucepan, place the potatoes, broth and enough water to barely cover.  Bring to a boil over high heat.  Reduce the heat to low, partially cover, and simmer for 12 to 15 minutes, until potatoes are very tender.

2.  Reserve 1/4 cup of the cooking water.  Drain the potatoes and return them to the pot.  With a potato masher, mash until fairly smooth.

3.  With a wooden spoon, a bit at a time, beat in the buttermilk and enough of the reserved cooking water to make the potatoes moist but with a chunky texture.  Stir in the salt and pepper, and sprinkle with the scallions.

Exchanges/Choices:  2 bread  /  2 carbs
Calories - 160                          Sodium - 310mg
Total Fat - 0g                           Total Carbs - 32g  w/net carbs - 30g
Cholesterol - 0mg                         Dietary Fiber - 2g
Protein - 5g

Source:  Prevention's The Sugar Solution Cookbook by the Editors of Prevention magazine with Ann Fittante, MS, RD

Review/Suggestions:

• No potato masher, no worries - just use a mallet.  It gets the job done.
• I omitted the salt and pepper.  This way each individual can season to his/her liking.

Rosemary Dijon Chicken

Even though this recipe doesn't fall in the "quick" category, it certainly doesn't get much easier than this!

Serves - 6  /  Serving Size - 3 oz
Preparation Time: 5 minutes
Chill Time: 2-3 hours
Cooking Time: approx. 50 minutes

1-1/2 pounds boneless skinless chicken breasts
salt and pepper to taste (optional)
2 Tblspn Dijon mustard
1/4 cup white balsamic vinegar [had dark balsamic]
1 Tblspn dried rosemary leaves

1.  Season the chicken with salt and pepper (if using) and place in a 2-quart oblong baking dish.  Spread the mustard over the chicken.  Pour the vinegar over the chicken and sprinkle with the rosemary.  Cover and refrigerate for 2-3 hours.

2.  Preheat oven 350ºF.  Bake the chicken, covered for 20 minutes.  Uncover and bake another 30 minutes or until the chicken is tender and lightly browned.

Exchanges:  3 very lean meat
Calories - 144                          Sodium - 179mg
   Calories from Fat - 17          Total Carbs - 4g
Total Fat - 2g                              Dietary Fiber - 0g
   Saturated Fat - 0g                     Sugar - 3g
Cholesterol - 66mg                  Protein - 26g

Source: Holly Clegg's Trim & Terrific Diabetic Cooking

Review/Suggestions:

• Even though I didn't have white balsamic vinegar, I really liked the coloring the dark balsamic gave the chicken.
• After 20 minutes, go ahead and check the chicken.  Mine still had another 15 minutes when I decided to check and it's a good thing I did.  Even the thickest piece was already done.
• The comment with this recipe says "these few ingredients infuse the chicken with such tremendous flavor, you'll find yourself making this recipe again and again."  My taste buds agree!

Salmon Roasted with Tomatoes & Olives

Talk about a completely different, and oh so good taste!

Serves - 4  /  Serving Size - 1 fillet
Preparation Time: 20 minutes
Cooking Time: 60 minutes

2 pounds ripe plum tomatoes, stem ends trimmed, cut into thin wedges
1/2 medium onion, peeled and cut into thin wedges
2 strips orange zest, cut into thin slivers
2 cloves garlic, minced
1 Tblspn extra-virgin olive oil
1/3 cup pitted Kalamata olives, coarsely chopped
1 Tblspn chopped fresh rosemary
1/4 tsp salt, or to taste
Freshly ground pepper to taste
1-1/4 pounds salmon fillet (about 1-1/2" thick), skin removed cut into 4 portions

1.  Preheat oven 400ºF.  Combine tomatoes, onion, orange zest and garlic in a large roasting pan or on a large baking sheet with sides.  Drizzle with oil and toss to coat.

2.  Roast, uncovered, stirring occasionally, until the tomatoes and onion are tender and beginning to brown on the edges, about 45 minutes.  Remove pan from the oven.  Increase oven temperature to 450º.

3.  Add olives and rosemary to the pan; season with salt and pepper.  Clear four spaces in the pan and place a salmon pieces in each.  Spoon some of the tomato mixture on top.

4.  Roast until the salmon is opaque in the center, 10 to 15 minutes, depending on the thickness.

Exchanges:  2 vegetable  /  5 lean meat  /  1 fat (mono)
Calories - 372                                  Sodium - 585mg
Total Fat - 20g                                 Total Carbs - 14g
   Saturated Fat - 3g                              Dietary Fiber - 3g
   Monounsat Fat - 6g                       Protein - 34g
Cholesterol - 90mg

Source:  The EatingWell Diabetes Cookbook by Joyce Hendley and The Editors of EatingWell

Review/Suggestions:

• Ok, so this recipe was another example of "using what I had" - grape tomatoes and dried rosemary.  Maybe next time I'll have kalamata olives to put in.
• Instead of just 2 strips of orange zest, I probably added a total of 4 strips and it was still just enough, not overpowering at all.
• Since the weather cooperated today (hard to believe 70s in March), we grilled the salmon outside. This flavor combination is still a winner either way you choose to cook it.