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Great Meals with a Healthy Twist for the Entire Family

Roast Garlic Mashed Potatoes

Roast Garlic Mashed Potatoes

Serves 10

Preheat oven 425o

Prep Time: 15 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 200                      Fat = 1 gram                          Points: 3

Ingredients:

8 garlic cloves – peeled and kept whole

5 pounds potatoes – peeled and cut into 2-inch pieces

¾ cup skim milk

¾ cup fat free sour cream

2 tablespoons low calorie butter spread

1 ½ teaspoons salt

1 ¼ teaspoon pepper

Directions:

  1. Wrap garlic cloves in a piece of aluminum foil coated in cooking spray.  Place in the oven and roast for about 20 minutes until soft.
  2. Meanwhile, boil a large pot of water and add potatoes.  Cook until tender, about 15 minutes.  Drain and return the potatoes to the pot.  Cook over high heat, tossing until completely dry for about 1 minute.
  3. Turn off the heat and mash the potatoes.  Stir in the milk, sour cream, butter spread and salt and pepper until combined and fluffy.  Remove the garlic from the oven when done, mash in a small bowl and then stir into the potato mixture.

November 24, 2010 Posted by | Potatoes, Side Dishes | , , | Leave a Comment

Island Grilled Pork with Pineapple Chutney

Island Grilled Pork with Pineapple Chutney

Island Grilled Pork with Pineapple Chutney

Serves 6

Prep Time: 15 minutes

Cook Time: 30 minutes

Estimated Values per Serving:

Calories:  250                              Fat: 5 grams                            Points: 5

Ingredients:

2 pounds pork tenderloin

1 tablespoon jerk seasoning

1 tablespoon brown sugar

2 cloves garlic – minced

1 pineapple – cut into slices

3 shallots – minced

1 jalapeno pepper – seeded and minced

1 tablespoon fresh parsley – minced

½ teaspoon salt

Directions:

  1. In a small mixing bowl, combine jerk seasoning, brown sugar and garlic.  Rub seasoning mix on pork and let marinate until  ready to grill.
  2. Heat an indoor grill on high heat, spray with cooking spray  and add pineapple slices.  Grill for 3 – 5 minutes on each side.  Remove from heat and allow to cool.
  3.  Heat a skillet on medium heat and spray with cooking spray.  Add shallots and sauté for about 5 minutes until tender.  Add jalapeno and sauté for another 3 minutes.  Remove from heat and add to a mixing bowl.
  4. Cut cooled pineapple into small bite sized pieces and add to shallot mixture.  Add parsley and salt and toss.  Let stand at room temperature until pork is cooked.
  5. Spray indoor grill again with cooking spray and heat on high.  Add pork and cook for 10 – 12 minutes on each side until cooked through (internal temperature reaches 165o).
  6. Remove pork from grill and let stand 5 minutes.  Slice pork into 12 slices and arrange on serving platter.  Spoon pineapple chutney around the pork and serve.

August 4, 2010 Posted by | Fruits, Grilling, Main Courses, Pork, Rub | , , , , | Leave a Comment

An Appetizer idea…

The other night we had some friends over to celebrate a birthday and I served Chicken Skewers with Cucumber Dip.  This is a good first course that is easy to eat because it does not require using a fork or plate. 

I always find it so awkward at wedding and parties when you have a drink in one hand and have to use a fork and plate for the hors d’ oeuvres.  Finger food is the way to make life easy for everyone.

Enjoy your easy nibbling cuisine!

Marinated Chicken skewers with Cucumber Yogurt Dip

Serves 8

Ingredients:

6 boneless, skinless chicken breast cutlets

Juice of 1 lemon

3 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1 teaspoon salt

½ teaspoon pepper

Skewers

Directions:

  1. Cut chicken breasts into 2” cubes and put into bowl to marinate. 
  2. Add lemon juice, garlic, oregano, basil, salt and pepper.  Mix well and refrigerate for at least 1 hour or overnight.
  3. Skewer chicken breast pieces.
  4. Grill Chicken skewers for 7 minutes on each side until browned and cooked.

Dip Ingredients:

½ European cucumber – seeded and grated

4 ounces low fat cream cheese – softened

½ cup fat free Greek yogurt

2 cloves garlic – minced

Salt to taste

  1. Remove excess water from cucumber by placing it in a double paper towel.  Twist the ends of the paper towel over the sink to allow the cucumber water to drain from the cucumber. 
  2. In a bowl, fold in the cucumber, cream cheese, yogurt, garlic and salt. 
  3. Cover and refrigerate for at least 1 hour (or overnight).

June 14, 2010 Posted by | Appetizers, Grilling, Poultry, Vegetables | , , , , | Leave a Comment

Hummus…

Maybe you like hummus or maybe you don’t.  If you are one who does not like hummus, I invite you to try the recipe below.  I have always disliked hummus because it has some foul taste that has never been appealing to me.  However, a long time ago, I tried making my own and you know what?  I found out that like hummus (but only if I make it myself).  So think of this as trying green eggs and ham for the first time and decide for yourself. 

Even if you decide after trying this recipe that you still don’t like it, make sure to serve it to your friends because I know they’ll love it, just as everyone did this past holiday weekend.  You’ll come out looking like a hero for making homemade hummus.

Hummus

Serves 8

Prep time: 10 minutes

Estimated Values per serving:

Calories = 130                                              Fat = 3 grams

Ingredients:

2 (15 ounce) cans of chickpeas – rinsed and drained

Juice of ½ lemon

2 cloves garlic

½ cup fat free sour cream

1 tablespoon olive oil

1 tablespoon toasted sesame seeds

¼ teaspoon coriander seeds

¼ teaspoon celery seed

Salt and pepper to taste

Directions:

  1. Drain and rinse chickpeas thoroughly.
  2. Place chick peas in food processor and puree for 1 minute, scraping down the side.
  3. Add remaining ingredients and puree for 3 – 4 minutes.
  4. Adjust seasoning with salt and pepper and serve at room temperature with bread, crackers or vegetables.

May 31, 2010 Posted by | Appetizers, Side Dishes, Vegetables | , , , , , , , | Leave a Comment

One more note…

I will be on vacation starting tomorrow so I am not sure how much I will be able to blog but I’d like to leave you with a timely recipe. If you are going to or hosting a Super Bowl party this weekend and want to bring or serve guacamole dip, this is a fabulous recipe that I used during the summer at our BBQs. My friends didn’t even know I substituted ingredients:

Guacamole Dip
Serves 6 -8

Ingredients:
1 cup peas
½ cup chicken broth
1 Avocado – pit removed and skin peeled and cut into chunks
¼ cup fat free Greek yogurt
1 clove garlic – minced
Juice of 1 lime
1 pkg. Sugar substitute
Sat & pepper to taste
1 jalapeno – minced (can substitute 1 teaspoon of hot sauce)
¼ cup fresh cilantro chopped fine

Directions:
1. Cook peas with chicken broth in a pot and bring to a boil. Cook for about 1 minute and strain and rinse peas in water.
2. Add peas to food processor and puree for about 30 seconds, until smooth.
3. Add avocado, yogurt, garlic, lime juice, Sugar substitute jalapeno (or hot sauce) and cilantro and puree until smooth.
4. Empty into a bowl & serve with baked tortilla chips.
NOTE: It may be necessary to stop in between to scrape down the sides to ensure the guacamole is consistently smooth.
Happy Cooking and enjoy the game!!

February 5, 2010 Posted by | Appetizers, Side Dishes, Tips/Hints, Vegetables | , , , , | Leave a Comment

   

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