Quick & Easy: Lemon-Herb Penne

Here's another nice light meal for those warmer days.

Serves - 6
Preparation Time: 15 minutes
Cooking Time: 10 minutes

1 box Dreamfields Penne Rigate
1/3 cup plus 2 Tblspn freshly grated parmesan cheese
2 Tblspn fresh thyme leaves
1-1/2 Tblspn olive oil
1 Tblspn chopped fresh chives
1 tsp freshly grated lemon peel
Salt and freshly ground black pepper
Fresh thyme, chives and lemon wedges (optional)

1.  Cook pasta according to package directions.  Drain and return to pan.  Add 1/3 cup of the cheese, thyme, oil, chives and lemon peel; toss to combine.  Season to taste with salt and pepper.  Serve immediately with remaining cheese.  Garnish with fresh herbs and lemon wedge, if desired.

Calories - 267                Sodium - 132mg
Total Fat - 6g                 Total Carbs - 6g* (digestible carbs)
   Saturated Fat - 2g           Dietary Fiber - 5g
Cholesterol - 7mg          Protein - 12g

Source: www.dreamfieldsfoods.com/healthy-pasta-recipes/2008/08/lemon-herb-penne.html

Review/Suggestions:

•  As you can see, I turned this side dish into a main dish by adding shredded chicken.
• Whether you keep this as a side or main dish,  pine nuts would be a great addition.
• I know the lemon is suppose to be a nice light flavor, but I'd bump up the grated lemon to 2 tsp and sprinkle a little fresh lemon juice on the pasta as well.

Pico de gallo

Love making pico de gallo.  The colors and the taste of fresh ingredients can't be bet.

Preparation Time: 25 minutes

3 firm roma tomatoes
1/2 medium-size red onion, diced
1/4 cup fresh cilantro, diced
1 large jalapeno, diced
fresh lime juice
salt to taste

Combine all ingredients and add lime juice and salt to taste.  So the flavors can really come through, place in fridge for at least 2 hrs before serving.  But if you're in a hurry, don't worry as it's still going to taste great.

Source: My own recipe

Review/Suggestions:

• Depending on the time of year, the jalapenos may not be very hot.  So if you really want your pico to have some kick, try adding habaneros as well.  Remember - wear gloves when preparing habaneros.

Quick & Easy: Skinny Guacamole

Honestly I was skeptical about this recipe, but after tasting I'm a believer!

Serves - 4 / Serving Size - 1/2 cup
Preparation Time: 20 minutes

1 large zucchini, cut into 1/2 inch cubes
1 large ripe avocado, cubed
1/4 cup coarsely chopped fresh cilantro
1/4 cup finely chopped onion
2 cloves garlic, minced
2 Tblspn lime juice
1/2 tsp hot sauce, such as Tabasco, or more to taste
1/4 tsp salt

1.  Place zucchini in a microwave-safe dish, cover with a damp paper towel and microwave on High until tender, 4 to 5 minutes.  Drain in a sieve, pressing lightly on the zucchini to extract any liquid.

2.  Transfer the zucchini to a large bowl; add avocado, cilantro, onion, garlic, lime juice, hot sauce and salt and coarsely mash until combined.

Exchanges/Carb: 1 vegetable / 1-1/2 fat / 1/2 carb serving
Calories - 96                         Sodium - 167mg
Total Fat - 8g                        Total Carbs - 8g  w/net Carbs - 4g
   Saturated Fat - 1g                   Dietary Fiber - 4g
   Monounsat Fat - 5g            Protein - 2g
Cholesterol - 0mg

Source: Eating Well http://www.eatingwell.com/recipes/skinny_guacamole.html

Review/Suggestions:

• True to form, I read the directions and had all the ingredients out (or so I thought).  So next time I'll put the onion and salt in and see how it changes the flavor.  : )
• I didn't do the whole "drain zucchini in a sieve and press lightly."  After cooking, there was absolutely no liquid.
• Even still, I was pleasantly surprised.  You would never guess there's zucchini in this guac.

Quick & Easy: Balsamic & Parmesan Roasted Cauliflower

Another great side that you can't go wrong with!

Serves - 4  /  Serving Size - 1 cup
Preparation Time: 10 minutes
Cooking Time: 25-35 minutes

8 cups 1-inch thick slices cauliflower florets (about 1 large head*)
2 Tblspn extra-virgin olive oil
1 tsp dried marjoram
1/4 tsp salt
freshly ground pepper to taste
2 Tblspn balsamic vinegar
1/2 cup finely shredded Parmesan cheese

1.  Preheat oven 450ºF.

2.  Toss cauliflower, oil, marjoram, salt and pepper in a large bowl.  Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes.  Toss the cauliflower with vinegar and sprinkle with cheese.  Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Exchanges/Carb - 1 vegetable  /  1/2 lean meat  /  1-1/2 fat  /  1/2 carb serving
Calories - 149                               Sodium - 364mg
Total Fat - 10g                              Total Carbs - 10g   w/net Carbs - 6g
   Saturated Fat - 3g                           Dietary Fiber - 4g
   Monounsat Fat - 6g                   Protein - 7g
Cholesterol - 7mg

Source: EatingWell http://www.eatingwell.com/recipes/balsamic_parmesan_roasted_cauliflower.html

Review/Suggestions:

• Didn't have any marjoram so checked online as to which herb I could sub - and the lucky herb was OREGANO.
• To make clean-up easier, I lined the baking sheet with foil and sprayed with nonstick cooking spray.
• *Their tip on preparing florets from a whole head of cauliflower really worked:  "Remove outer leaves.  Slice off the thick stem.  With the head upside down and holding the knife at a 45º angle, slice into the smaller steams with a circular motion - removing a "plug" from the center of the head.  Break or cut the florets into the desired size."
• Talk about a tasty and healthy way to enjoy cauliflower!

Quick & Easy: Broccoli with Caramelized Onions & Pine Nuts

Ok, time to get caught up on side dishes.  This one I served with Easter dinner.  YUM!

Serves - 4  /  Serving Size - 3/4 cup
Preparation Time: 5 minutes
Cooking Time: 25 minutes

3 Tblspn pine nuts, or chopped slivered almonds
2 tsp extra-virgin olive oil
1 cup chopped onion, (about 1 medium)
1/4 tsp salt, or to taste [decreased probably to 1/8 tsp]
4 cups broccoli florets
2 tsp balsamic vinegar
freshly ground pepper to taste

1.  Toast pine nuts (or almonds) in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes.  Transfer to a small bowl to cool.

2.  Add oil to the pan and heat over medium heat.  Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes.

3.  Meanwhile, steam broccoli until just tender, 4 to 6 minutes.  Transfer to a large bowl.  Add the nuts, onion, vinegar and pepper; toss to coat.  Serve immediately.

Exchanges/Carb - 1-1/2 vegetable  /  1 fat  /  1/2 carb serving
Calories - 102                           Sodium - 166mg
Total Fat - 7g                            Total Carbs - 9g   w/net Carbs - 6g
   Saturated Fat - 1g                      Dietary Fiber - 3g
   Monounsat Fat - 0g                Protein - 3g
Cholesterol - 0g

Source:  EatingWell http://www.eatingwell.com/recipes/broccoli_with_caramelized_onions_pine_nuts.html

Review/Suggestions:

• To save even more time, you can always buy the already cut and packaged broccoli florets.  But for the price, I'm fine with cutting the broccoli.
• Since I had pine nuts that needed to be used sooner than later (with later being more like having to pitch them), this recipe was a double plus.
• By prepping the broccoli ahead of time, all I had to do was take the container from the fridge to the microwave.  Gotta love the microwave steamer - easy way to cook veggies while still retaining all their nutrients.
• This recipe is definitely a new favorite way to prepare broccoli!

Sliced Baked Potatoes

A fun way to prep those spuds!

2 small baking potatoes
2 teaspoons olive oil
salt and lemon pepper
dash of paprika

1.  Preheat oven to 425ºF.  Line cookie sheet with foil and prep with nonstick spray.  Wash potatoes and slice almost all the way through.  You want to make sure that the slices are all still attached at the bottom of the potato.

2.  Drizzle with olive oil and your favorite potato seasonings [mine are listed above]

3.  Place on prepped cookie sheets and bake for approximately 40 minutes.


After running a Nutritional analysis, here are the Nutrition Facts
Calories - 168                             Sodium - 14mg
   Calories from Fat - 42              Total Carbs - 29.3g   w/net Carbs - 26.2g
Total Fat - 4.7g                                Dietary Fiber - 3.1g
   Saturated Fat - 0.7g                      Sugar - 1.6g
Cholesterol - 0mg                        Protein - 3.5g

Source: Pinterest http://pagesfoodblog.blogspot.com/2012/01/your-new-favorite-way-to-cook-potatoes.html

Review/Suggestions:

• I read a suggestion of using a chop stick placed next to the potato.  This is suppose to act as a guard against you slicing completely through the potato.  For the most part it really did work.
• I used really small yellow potatoes so it made slicing them (and not my fingers) a true test of my knife welding skills.  [Happy to report all fingers still intact!]

Carrot-Ginger Rice

For tonight's dinner decided to pair this with the Orange-Soy Salmon - the verdict: "a keeper" so made the blog!

Serves - 6
Preparation Time: 10 minutes
Cooking Time: 35 minutes

1 cup of basmati rice
2 cups chicken broth
2 tsp olive oil
1/2 sweet yellow onion, diced
2 carrots, peeled & grated
1 tsp fresh ginger, peeled & minced
1 clove of garlic, minced
Sea salt and freshly cracked pepper, to taste
Dash of cayenne pepper (or more if desired) [I omitted]
1/4 cup fresh cilantro, chopped

1.  Combine the rice and chicken broth together in a medium saucepan.  Bring to a boil over high heat then reduce heat to low, cover with a lid, and steam for 20 minutes.  Remove from the heat and let sit for 5 minutes before fluffing with a fork.

2.  While the rice is cooking, heat the olive oil in a skillet over medium heat.  Add the onion and cook for 5 minutes, stirring often, until tender.  Add the carrot, ginger, and garlic to the onions and cook, stirring constantly for 1-2 minutes.  Add the rice to the mixture along with the cilantro, sea salt, freshly cracked pepper, and dash of cayenne pepper.  Stir gently so all ingredients are well combined.  Serve immediately.

After running a Nutrition analysis, here are the Nutrition Facts:
Calories - 153                           Sodium - 271mg
   Calories from Fat - 20            Total Carbs - 28.2g   w/net Carbs - 27g
Total Fat - 2.2g                              Dietary Fiber - 1.2g
   Trans Fat - 0g                             Sugar - 1.7g
Cholesterol - 0mg                       Protein - 4.2g

Source: Pinterest http://www.fortheloveofcooking.net/2011/01/carrot-ginger-rice.html


Review/Suggestions:

• Even though the directions state to start cooking the other items while the rice is cooking, wait until the rice is almost done.  Otherwise, everything else will be ready but the rice.
• Next time I will use a wooden fork to stir this so the rice will stay nice and fluffy.
• Hhmmm, so what can I pair this with again this week??!!!

Quick & Easy: Wholesome Cornbread

Oh, Yeah!!!  I'm a believer after having made this delicious cornbread tonight!

Servings - 9
Preparation Time: 10 to 15 minutes
Cooking Time: 25 to 30 minutes

1-1/4 cups yellow cornmeal
3/4 cup whole-wheat flour
3 Tblspn sugar [used Splenda blend]
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 large egg, lightly beaten
1-1/4 cups buttermilk
2 Tblspn canola oil

1.  Preheat oven 350ºF.  Coat an 8-inch square baking pan with cooking spray.

2.  Whisk cornmeal, flour, sugar, baking powder, baking soda and salt in a large bowl.  Whisk egg, buttermilk and oil in a separate bowl.  Add to the dry ingredients and stir until just combined.  Scrape the batter into the prepared pan, spreading evenly.

3.  Bake the cornbread until the top springs back when touched lightly, 25 to 30 minutes.  Let cool in the pan on a wire rack for at least 5 minutes.  Serve warm or at room temperature.

Exchanges/Carbohydrates:  1 starch  /  1/2 vegetable  /  1 lean meat  /  1/2 medium-fat meat  /  2-1/2 fat
1-1/2 carb serving
Calories - 164                        Sodium - 287mg
Total Fat - 5g                         Total Carbs - 27g   w/net Carbs - 24g
   Saturated Fat - 1g                    Dietary Fiber - 3g
   Monounsat Fat - 2g             Protein - 5g
Cholesterol - 22mg

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

Review/Suggestions:

• After reading the one review that comes up on the same page with the recipe, I also went with white whole-wheat flour.
• Because I used the Splenda blend, I only used 2 Tablespoons.
• I was happy to find a recipe that was fairly low in carbs for the serving size!
• Definitely making this my "tried and true" recipe

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.