Quinoa, Avocado & Sweet Potato Timabale with Roasted Tomatillo Dressing

This recipe is from the vegan cookbook: The Conscious Cook by Tal Ronnen.

1 cup quinoa

2 cups stock of your choice

1/2 jalapeno, minced

1 tablespoon cilantro, minced

1 tablespoon olive oil

Juice of 1 lime

sale and paper to taste

1 sweet potato, peeled and diced

2 teaspoons olive oil

salt and pepper to taste

2 tomatillos

3 tablespoons olive oil

1 tablespoon rice vinegar

1/4 cup cilantro, chopped

1 teaspoon honey

salt and pepper to taste

small corn tortillas, 1 per person

1 avocado, diced

1 tomato, diced 

Directions:

1. Place the quinoa and stock in a small pot on the stove. Bring to a boil. Then cover, lower the heat and cook until the water is evaporated. This can vary depending on the type of quinoa you are using, but about 20 minutes.

2. Heat the oven to 350 degrees. Remove the papery skins from your tomatillos, brush them with olive oil and roast in the oven for 15 minutes.

3. While the quinoa and tomatillos are cooking, chop up the rest of your veggies. Toss the diced sweet potato with olive oil and salt and pepper. 

4. Once the tomatillos are done, raise the oven temperature to 400 degrees and pop in the sweet potatoes for 15 minutes or until soft.

5. While the sweet potatoes are cooking, make the tomatillo dressing. Put the tomatillos, rice vinegar, cilantro, honey and salt & pepper in a food processor and pulse until smooth. Add the olive oil, one tablespoon at a time and pulse until emulsified. Set aside.

6. Once the quinoa is done, mix in the jalapeño, cilantro, lime juice and salt & pepper. Set aside. Y

7. Once the sweet potatoes are done, pull them out of the oven and put in your tortillas for a few minutes until they crisp up (I used the tortilla strips in the produce section).  

8. Assemble the salad. Put the tortilla on a plate, put a few scoops of quinoa on the tortilla, top with sweet potatoes, avocado and tomato, then the dressing and some fresh cilantro. Eat!

Chicken, Feta, and Sun Dried Tomato Wraps

Amy made these and found them delicious.  Perfect item to make ahead, wrap, and store in the fridge.  Easy to grab and go!

Serves 4/324 calories

• 2 (4 ounce) skinless, boneless chicken breast halves
• 1/4 cup sun-dried tomato dressing
• 8 sun-dried tomatoes (not oil packed)
• 1 cup boiling water
• 1/3 cup crumbled feta cheese
• 4 cups loosely packed torn fresh spinach
• 4 (10 inch) whole wheat tortillas
• 1/4 cup sun-dried tomato dressing

Directions

1. In a large resealable plastic bag, combine chicken breasts and 1/4 cup dressing. Seal, and refrigerate for several hours.
2. Preheat grill for high heat. Combine sun-dried tomatoes and hot water in a small bowl. Set aside for 10 minutes, drain, and cut tomatoes into thin slices.
3. Lightly oil grill grate. Discard marinade, and place chicken on grill. Cook for 12 to 15 minutes, turning once, or until done.
4. Cut chicken into strips, and place in a medium bowl with sliced tomatoes, feta, and spinach. Toss with remaining 1/4 cup dressing. Distribute mixture between the four tortillas, and wrap. Either cut in half and enjoy cold, or place briefly back on grill until the tortilla turns warm and crispy.

Energizing Cereal Bars

Another great recipe from Mary the dietician.  At 132 calories, these are a great snack, and much healthier (and more delicious) than your run of the mill pre-packaged bar.  I didn't know how to make them look appetizing in a photo.  Promise, they are tasty!

1-2/3 c. cereal (any bran flake-- I used Special K)
1 c. chopped dates (You could substitute or add any dried fruit such as golden raisins-- chopped or apricots.  Note that a lot of these have added sugar, which equals extra calories.)
1/4 c. brown sugar
2 T. honey
1/4 c. unsweetened applesauce
4 T. canola oil
1 t. vanilla
1/2 c. whole wheat flour
1-2 t ground cinnamon
dash of salt
1 egg

Line 13x9 pan with foil and spray.
Combine dry ingredients.  Mix in wet ingredients.  Spread in lined pan.   Bake at 325 for 20-25 min, until edges are browned.  Cool completely and cut into 16 bars.  Can be wrapped individually and stored or frozen.  (I enjoy eating them frozen)

Herbed Chicken Parmesan

Although I don't usually like to use bottled pasta sauce, this dish is really quite tasty.  Thanks again to Mary the dietician.
(4 servings)
1/3 cup fresh grated Parmesan (divided)
1/4 c. dry breadcrumbs
1 T fresh parsley
1/2 t dried basil
1/4 t salt, divided
1 large egg white, beaten
1 lb boneless skinless chicken breasts
1 T. butter
1-1/2 cups bottled tomato basil pasta sauce (I used natural directions brand)
2 t. balsamic vinegar
1/4 t. pepper
1/3 cup shredded Provolone cheese

Preheat broiler

Combine 2 T of parmesan, breadcrumbs, parsley, basil, and 1/8 t. salt in shallow dish.  Place egg white in another dish.  Dip chicken in egg white, then in breadcrumb mixture.  Melt butter in a large skillet.  Add chicken, cooking until done.  Set aside.

Combine 1/8 t salt, pasta sauce, vinegar, and pepper in microwave safe bowl.  Cover and heat for 2 min or until warm.  Pour sauce over chicken in pan.  Sprinkle with remaining Parmesan and Provolone cheese.  Broil 2 min or until cheese melts.

Maple Mustard Pork Tenderloin

Another easy and delicious recipe from Mary the dietician.

Makes 4 servings

3 t dijon mustard, divided
1/2 t. kosher salt
1/2 t. pepper
1 lb pork tenderloin, fat trimmed
2 t. canola oil
1/4 c. cider vinegar
3 T maple syrup
1-1/2 t chopped fresh sage (or 1/2 t dried)

Preheat oven to 425.
Combine 1-2 T mustard and pepper in a small bowl; rub all over pork.  Heat oil in large overnproof skillet over med heat.  Add pork and brown on all sides.  Transfer pan to oven and roast until meat therm registers 145 degrees-- about 20 min.  Transfer to cutting board and let rest 5 min.

Place the skillet over med heat-- add vinegar, and boil, scraping any browned bits w a wooden spoon.  Whisk in maple syrup and 2 T mustard.  Bring to a boil.  Reduce heat to a simmer and cook until sauce is thickened.  Add sage

Slice the pork. Serve tossed with sauce.

(4 oz= 225 calories)

Cumin Chicken with Fresh tomatillo Sauce

(Makes 4 servings)

2 teaspoons olive oil 

1/2 teaspoon ground cumin 

1/8 teaspoon freshly ground black pepper 

2 garlic cloves, minced 

4 (6-ounce) skinless, boneless chicken breast halves

Prepare grill to medium-high heat (I used the George Foreman; you could also cook it on your stovetop)

Combine above ingredients in a large zip-top plastic bag. Add chicken to bag; seal and let stand for 15 minutes.

 Remove chicken from bag; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Place on a grill rack coated with cooking spray; grill 6 minutes on each side or until chicken is done. Serve with tomatillo sauce.

Tomatillo Sauce:

  1/2 pound tomatillos 

1/2 cup fat-free, less-sodium chicken broth 

1/4 cup cilantro leaves 

1/4 cup chopped green onions

2 tablespoons fresh lime juice 

1/2 teaspoon sugar 

1/4 teaspoon salt 

1 garlic clove, chopped 

1 jalapeño pepper, seeded and chopped 

1/4 teaspoon salt 

 Discard husks and stems from tomatillos. Combine tomatillos and broth in a small saucepan over medium-high heat; cover and cook 8 minutes. Drain and cool slightly. Combine tomatillos, cilantro, and next  ingredients (through jalapeño) in a food processor; process until smooth.

no bake cookies

I am not a big fan of no bake cookies, but these are truly divine, not to mention easy.

1/2 cube butter

1/2 cup milk (I use skim)

1 cup sugar

1 tsp vanilla

1/4 tsp salt

3 tbs cocoa

1/2 cup peanut butter

2 1/2 - 3 cup quick oats

1 cup mini mallows

1/2 tsp salt

directions: in a saucepan melt the butter and then add milk, sugar, vanilla, salt and coca. Bring to a boil for about 90 seconds. Remove from the heat and stir in peanut butter and oats. Add the oats 1 cup at a time until the consistency is thick, but not too dry (I usually only add 2 1/2 cups, but it depends on humidity, etc). Last, stir in the marshmallows. Do not allow the mallows to completely melt are you won't get the marshmallow swirl pattern in the cookie. Use a cookie scoop or spoon to create the cookies. Let cool on wax paper and then eat and enjoy.

Quick Chicken Cordon Bleu

I am not a big fan of chicken cordon bleu, but this is delicious and simple.
Makes 4 servings

Ingredients

4 boneless, skinless chicken breasts 

1/2 teaspoon freshly ground pepper, divided 

1/4 teaspoon salt 

1/3 cup shredded Gruyère or Swiss cheese 

2 tablespoons reduced-fat cream cheese

1/4 cup coarse dry whole-wheat breadcrumb (could not find these, just used regular bread crumbs)

1 tablespoon chopped fresh parsley or thyme 

4 teaspoons extra-virgin olive oil, divided 

1/4 cup chopped ham (about 1 ounce) (I just used deli ham)

Preparation

1. Preheat oven to 400°F. 2. Sprinkle chicken with 1/4 teaspoon pepper and salt. Combine cheese and cream cheese in a

bowl. Combine the remaining 1/4 teaspoon pepper with breadcrumbs, parsley (or thyme)

and 2 teaspoons oil in another bowl. 3. Heat the remaining 2 teaspoons oil in a large, ovenproof nonstick skillet over medium heat.

Cook the chicken until browned on both sides, about 2 minutes per side. Move the chicken to the center so all pieces are touching. Spread with the cheese mixture, sprinkle with ham, then top with the breadcrumb mixture.

4. Bake until the chicken is no longer pink in the center and an instant-read thermometer registers 165°F, 5 to 7 minutes.

Nutrition

275 Calories; 13 g Fat; 4 g Sat; 6 g Mono; 97 mg Cholesterol; 4 g Carbohydrates; 34 g Protein; 1 g Fiber; 327 mg Sodium; 259 mg Potassium

(recipe courtesy Mary Dimmick, RD, PT)

Bran Muffins

Here is the first of my meal plan recipes.  I am trying to lose weight and have been working with a dietician.  


This makes a ton , so I usually half it. Also, they freeze really well.  

2 cups bran buds or All Bran (100%) (This is a type of cereal)

2 cups shredded wheat (5 large squares crumbled) 

2 c. old fashioned oats
2 cups water 

3 cups sugar 

1 cup oil 

 4eggs 

2 tsp salt 

5 tsp soda 

5 cups flour (whole wheat) 

1-quart low-fat buttermilk

Directions

1. Mix cereal, oatmeal, and water and let stand. 2. Blend sugar, oil, eggs, soda, and salt. 3. Alternate buttermilk and flour and stir after adding each. 4. Mix together with cereal. Bake at 350 degrees for 25-30 minutes.

 This mix can store in the refrigerator

for up to 6 weeks.

Per serving: 241 Calories; 8 g Fat (0.8 g Sat); 40 g Carbohydrates; 6 g Fiber; 6 g Protein; 400 mg sodium

(Recipe courtesy Mary Dimmick, PT, RD)

Chicken with Caribbean Rub and Mango Salsa

This came from The Sisters Cafe.  Their recipe called for pork chops-- I used chicken.  It turned out to be delicious and refreshing.  I think it would go perfect with rice or couscous.  I grilled my chicken on the George Foreman.

4 boneless, skinless chicken breasts

1- 1/2 teaspoons ground coriander
1- 1/2 teaspoons ground cumin
3/4 teaspoon sugar
3/4 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground allspice
1/8 teaspoon ground red pepper

mango peach salsa (I bought some from Lee's that had pineapple and mango.  Mmmmmm)

Combine the first 7 ingredients in a small bowl. Rub chicken with spice mixture.  Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add pork to pan; grill 3 minutes on each side or until a thermometer registers 145° (slightly pink).  *Even better, grill pork chops on a bbq preheated to medium-high heat.  Or if you don’t have a bbq or a grill pan, broil the chops in the oven about 6 inches away from heat – works great too!  Serve grilled pork chops with mango peach salsa.

If you prefer to make your own salsa, here is the original Cooking Light recipe for mango salsa.

Toss together gently:
1/2 cup diced peeled mango
1/2 cup diced plum tomato
1/2 cup chopped cilantro
1 tablespoon red wine vinegar
2 teaspoons extra-virgin olive oil

Banana Chocolate Chip Muffins

I am on a quest to make my recipes healthier.  With my changes, this one amounts to 111 calories per muffin.  Not bad.  It comes from recipegirl.com

banana- chocolate chip muffins

Yield: 12 regular-sized muffins

Prep Time: 15 min

Cook Time: 25 min

I like to bake these up in mini muffin cups to utilize for after-school snacks...

ingredients:

3 medium very-ripe bananas
1 large egg
1/3 cup low fat buttermilk or nonfat milk
1/4 cup granulated sugar (I cut both sugars in half)
1/4 cup brown sugar
1 cups all-purpose flour

1/2 c. whole wheat flour

1 teaspoon baking soda
1 teaspoon salt
3 Tablespoons mini chocolate chips

directions:

1. Preheat oven to 350°F. Lightly coat regular-sized muffin tin with cooking spray.

2. In a large bowl, mash bananas with fork. Whisk in egg, milk, and sugars.

3. In a separate bowl, whisk together flour, baking soda and salt. Slowly add to wet mixture and mix until combined. Stir in chocolate chips.

4. Spoon equal amounts of batter into 12 muffin cups. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan, then remove to a wire rack to cool completely.

Alisa's Favorite Chili

This is easy and delicious.  From KSL's Studio 5

Alisa's Favorite Chili

• 3 lbs. lean ground beef
• 1 large onion, chopped
• 2 cans (15 oz. each) Ranch Style Beans* (I couldn't find these so I used Western Style Beans)
• 2 cans (20 oz. each) enchilada sauce
• 1 can (14.5 oz.) diced tomatoes
• ½ tsp. chili powder
• ½ tsp. cumin

Method:

Brown the ground beef and chopped onion together. Drain any grease and place mixture in a large cooking pot. Stir in beans, enchilada sauce, diced tomatoes, chili powder, and cumin (add more seasoning to taste if desired). Simmer until thickened. Serve with grated cheese and bread. Serves 8-10.

Note: Ranch Style Beans are a brand name of baked beans that are found easily in most grocery stores.

Whole Wheat Bread (Marcia Wilson)

This bread is the best homemade whole wheat I've tried.  It is from Mb's mil, Marcia.  You can make the entire recipe if you are using a Bosch mixer, but make sure to half it if you use a Kitchenaid.  

Whole Wheat Bread

8 cups whole wheat flour

1 cup wheat gluten

¾ cup honey

¾ cup oil

5 tsp salt

3 cups hot water

White flour as needed (generally 2 cups)

4 tbsp dry active yeast

1 tbsp sugar

1 ½ cups warm water

Directions: Mix wheat flour, gluten, honey, oil, and salt. Once combined at 4 cups hot water. Combine 1 ½ cups warm water, sugar and yeast, let proof. Once yeast has proofed add it to the rest of the ingredients. Add flour until the dough is able to be kneaded. Knead the dough until it is smooth and elastic. Place a large bowl coated with oil and let raise until double or 1 hour. Then punch a hole in the dough and push out all the air bubbles. Divide the dough equally and place in loaf pans. Cover with a clean dish towel and let raise about 30 min. Bake at 350 degrees until the internal temperature of the bread is 200 degrees (about 30 min).

Chicken, Artichoke and Cannellini Bean Spezzatino

From Giada De Laurentiis. recipe here.

This soup is seriously good. The only changes I made: I used a rotisserie chicken and added at the end + used artichokes from the jar instead of frozen (I think my jar was 6 oz). Also, you can substitute bacon for pancetta.

1 (4-ounce) piece pancetta, diced into 1/4-inch pieces

2 medium carrots, peeled and cut into 1/2-inch pieces

2 celery stalks, thinly sliced

1 onion, diced

3 cloves garlic, minced

1 teaspoon kosher salt, plus more for seasoning

1 teaspoon freshly ground black pepper, plus more for seasoning

2 (14-ounce) cans low-sodium chicken stock

1/2 packed cup fresh basil leaves, chopped

2 tablespoons tomato paste

2 teaspoons dried thyme

1 bay leaf

2 skinless chicken breasts with rib meat (about 1 1/2 to 2 pounds total)

12 ounces frozen artichoke hearts, thawed and chopped into 1-inch pieces

1 (15-ounce) can cannellini beans, rinsed and drained

In a heavy 5 or 6 quart saucepan add the pancetta and cook, stirring frequently, until brown and crispy, about 6 to 8 minutes. Using a slotted spoon, remove the pancetta and drain on paper towels. Set aside. Add the carrots, celery, onion, garlic, 1 teaspoon salt and 1 teaspoon pepper and cook until the onion is translucent, about 5 minutes. Stir in the chicken stock, basil, tomato paste, thyme, and bay leaf. Add the chicken and press down to submerge. Bring the liquid to a simmer. Reduce the heat to medium-low and simmer, uncovered, turning the chicken over and stirring occasionally, for 20 minutes. Add the artichokes and the cannellini beans and simmeruntil the chicken is cooked through and the liquid has reduced slightly, about 10 to 15 minutes.

Remove the chicken and let cool for 5 minutes. Discard the bones and cut the meat into bite-size pieces. Return the meat to the saucepan and simmer for 5 minutes until warmed through. Remove the bay leaf and discard. Season the spezzatino with salt and pepper, to taste.

Ladle the spezzatino into bowls and garnish with the cooked pancetta.

Pumpkin Spiced Cream Cheese Breakfast Rolls

These are super easy; justin thought they were the best thing ever...basically cinnamon rolls made with crescent rolls and a pumpkin mixture. You could also use Rhodes dough or make your own, but I liked the lightness of the crescent rolls. Find the original recipe HERE.

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2 cans Pillsbury Crescent Rolls

4 oz cream cheese, softened

1/4 cup brown sugar

1/4 cup canned pumpkin

1/4 tsp cinnamon

1/8 tsp nutmeg

1. Preheat oven to 350 degrees F. Unroll crescent rolls to form 4 rectangles placed side by side. Pinch seams together to form one long rectangle. Place cream cheese, brown sugar, pumpkin, cinnamon and nutmeg into a mixer; beat until well combined. Spread mixture over crescents. Starting at long end, roll up then cut into 1 inch pieces (I put the rolled dough in the freezer for a couple minutes and found it was easier to slice after that). I baked mine in two pie dishes, but you could do two 9x9 pans or even one 9x13 dish.

2. Bake for 25-30 minutes or until rolls are golden brown. Frost warm rolls with cream cheese frosting recipe below.

4 oz cream cheese, softened

1/2 cup powdered sugar

1/2 tsp vanilla

1 tbsp canned pumpkin