Friday, June 18, 2010


A Family Favorite
Boil the chicken with a little salt and pepper.

In a mixing bowl mix together 2 shredded cooked chicken breast halves. 1/2 large English cucumber, thinly sliced, 2 celery stalks, thinly sliced, and 1 can (15 ounces) chickpeas, rinsed and drained. Add 1/3 cub Basic Basil Pesto and a squeeze of lemon. Season with coarse salt and ground pepper.

358 cal, 18.5 g fat (2.9g sat fat); 21g protein: 27.5g carb; 6.2g fiber.


Coarse Salt and Pepper
1 garlic clove, peeled
1/4 cup toasted pine nuts
3 cups packed fresh basil leaves
(2 1/4 ounces)
1/2 cup extra-virgin olive oil
1/4 cup freshly grated Parmesan

Roughly chop the garlic. Add to a food processor with pine nuts, basil, and 1 tablespoon oil. Pulse until ingredients are finely chopped. With machine running, add remaining oil in a slow, steady stream. Add Parmesan and pulse to combine. Season with Salt and pepper.

Per Tablespoon. 113cal; 11.8g fat (1.7 g sat fat); 1.3g protein; 1g carb; 0.5g fiber.

NOTE: I have done it adding pasta and omitting the cucumber and celery, yummy also.

Friday, June 4, 2010

Grilled Caponata

Oh This one is absolutely delicious. I make it over the weekend and have enough in the fridge to eat during the week. It's yummy hope you give it a try.

Recipe courtesy Bobby Flay

4 servings


* 1 medium eggplant, cut in rounds
* 1 large red onion, cut into 1/4-inch thick slices
* 4 plum tomatoes, cut in rounds
* Olive oil
* Salt and freshly ground black pepper
* 1/4 cup pitted kalamata olives
* 2 tablespoons capers, drained
* 2 tablespoons golden raisins/gran-raisins
* 2 tablespoons pine nuts, toasted/pistachios
* 1 tablespoon chopped garlic
* 1/4 teaspoon red pepper flakes
* 1/4 cup red wine vinegar
* 2 teaspoons honey
* 1/4 cup finely chopped flat-leaf parsley


Heat your grill to high. Brush the eggplant, onion slices and tomatoes with olive oil and season each type of vegetable with salt and pepper, to taste.

Grill the eggplant for 6 to 8 minutes per side until golden brown and cooked through. Grill the onions for 3 to 4 minutes per side until golden brown and just cooked through. Grill the tomatoes for 2 minutes per side until charred and slightly soft. Remove to a cutting board and cut into quarters.

Remove the vegetables from the grill to a cutting board and cut into 1/2-inch pieces. Transfer the vegetables to a medium bowl and add the olives, capers, raisins and pine nuts.

Mix together the garlic, red pepper flakes, vinegar and honey in a small bowl and season with salt and pepper, to taste. Slowly drizzle in 1/4 cup of olive oil and whisk until emulsified.

Pour the dressing over the vegetables, add the parsley and stir gently to combine. Let the salad sit at room temperature for at least 30 minutes and up to 2 hours before serving.

Thursday, May 20, 2010

Tomato, Spinach and Feta Omelet

Per Serving: Calories 176

Fat 10g (56.2% calories from fat)

Protein 14g

Carbohydrate 4g

Dietary Fiber 1g

Cholesterol 358mg

Sodium 512mg


Makes 2 servings

4 large eggs

1 cup baby spinach, chopped

1/2 tsp dried oregano

1/4 tsp salt

1 plum tomato, sliced

2 tbsp feta cheese, crumbled

1/4 red onion, thinly sliced (optional)


Combine eggs, spinach, oregano and salt in a medium bowl. Beat until well blended. Lightly coat a 9-inch nonstick skillet with cooking spray, heat over medium heat.

Pour egg mixture into skillet. Cook until bottom is lightly browned and firm, about 5-6 minutes. With a spatula, flip the omelet to the other side and cook 3 minutes more. Transfer omelet to a platter. Sprinkle tomatoes and cheese on one half (and onions, if desired) and fold over other half to cover.

Let stand 1 minute to warm tomatoes and cheese. Cut in half.

This recipe is courtesy of Eggland's Best.

I make it for one, use 1/2 the ingredients, use 2 egg whites and one egg instead of 2 eggs.

Dave Lieberman’s Fettuccine Alfredo

This is absolutely delicious, no one will ever know it's not the real thing.


Serves 4

1 lb cooked whole wheat pasta

1 head cauliflower, cored removed and broken into small florets

2 tbsp olive oil

3 shallots, minced / 1/2 a large onion (Vadalia/sweet)

2 garlic cloves.

1 cup chicken stock

1 1/2 cup grated parmesan cheese, plus more for garnish

Salt and black pepper to taste


Steam the cauliflower for 20 minutes until very soft. In a small sauce pan, heat the olive oil over medium-low heat and cook the shallots until soft and translucent, stirring often, for about 10 minutes. add the garlic and cook about 2 minutes. Add the chicken stock and cook for 5 minutes longer. Set aside to cool.

In a large blender, combine the cooked cauliflower and the shallot-chicken stock mixture and puree until silky smooth. Pour the puree into the sauce pan and heat over medium heat until steaming. Remove from the heat, toss in the cooked pasta and add the grated Parmesan cheese.

I added the garlic you can take it out if you like

Season to taste with salt and pepper and divide between 4serving bowls. Top with more Parmesan cheese.

You can easily cut this recipe in half. Left overs are great also. ENJOY.

I Would love to hear from you if you make it.

Friday, February 19, 2010

Pecan Crusted Chicken Tenders

Recipe was inspired by Rachel Ray, but I twinged it a bit.


* 1/4 cup Olive oil, for frying.
* 1 1/3 to 2 pounds chicken tenders
* Salt, garlic powder and freshly ground black pepper
* 1 cup all-purpose flour
* 2 egg whites and one whole egg beaten with a splash of milk or water
* 1 cup Homemade bread crumbs. (Wheat English Muffins or WhiteWheat)
* 1 cup walnuts, processed in food processor to finely chop
* 1/2 teaspoon nutmeg, freshly grated or ground
* 1 lemon, zested


Heat 1 1/2 to 2 inches of oil over medium high heat. Season chicken tenders with salt, garlic powder and pepper. Set out 3 shallow dishes. Place flour in 1 dish, eggs beaten with water or milk in a second. In the third dish, combine bread crumbs with ground walnuts, nutmeg and lemon zest. Coat tenders in batches in flour, then egg, then bread crumb mixture. Fry tenders in small batches 6 to 7 minutes. Drain tenders on paper towels.

(I place them on a cookie rack to drain, also the oil may get brown if you feel there are too many bread crumbs and the oil is burning just trow away that oil a put new one in, this only happens when you make large badges)

Tuesday, February 9, 2010

Cheesy Sloppy Joes

1/2 lb. lean ground beef/ground turkey
1 (10oz) Package frozen mixed Vegetables.
1 (6oz) can tomato paste
1 (1.3 or 1.5 oz) Package sloppy joe seasoning mix.
3 Whole Wheat Hamburger Buns/or whole-wheat English Muffins
6 (3/4oz) Slice Fat-Free Cheddar Cheese.

1. Heat a large non stick skillet over medium high heat. Add the beef and cook until browned, 4-5 minutes, stirring with a spoon to break it up. Discard any drippings.

2. Stir in the mixed vegetables, 1 1/3 cups water, and tomato paste, and seasoning mix; bring to a boil. Reduce the heat and simmer, stirring, until thickened, about 10 minutes.

3. Meanwhile, preheat the broiler; Place the buns, cut side up, on a broiler rack and broil 3 inches from the heat until toasted 1 - 2 minutes. (I put mine in the toaster). Top each bun half with 1 slice of cheese and broil until the cheese is melted, about 1 minute longer. Spoon 1/2 cup of the beef mixture on top of each bun half and serve at once.

Per Serving: (1 Sloppy Joe); 207 Cal, 4g Fat, 1g Sat Fat, 0g Trans Fat, 21mg Chol. 1,018 mg Sodium, 26g Carb, 5g Fiber, 19g Prot., 260mg Calc. Points 4 (this is for beef and Hamburger buns. I have not figured out the turkey and English Muffin, but it will be less if using white turkey ground