Monday, July 18, 2011

Chicken with Coconut-Lime Peanut Sauce

Makes 6-8 servings
NOTES Instead of sweetening the sauce with Stevia, honey would be another great option
Recipe from:
  • 1/2 cup light Coconut Milk
  • 1/2 cup natural Peanut Butter (I like crunchy)
  • 1 tablespoon Thai Red Curry Paste
  • Juice from 1 Lime (about 1 tbs lime juice)
  • 1 tablespoon Soy Sauce or Tamari
  • 2 tablespoons Fish Sauce (nam pla)
  • 2 teaspoons Toasted Sesame Oil
  • Pinch of the following:
  • Cracked Black Pepper
  • Cinnamon
  • Cayenne
  • Stevia to taste, or your favorite natural sweetener
  • 2 pounds Chicken Breast, cut into 1 inch pieces
  • 1/2 cup diced Onion
  • a few Garlic Cloves, chopped
  • 1 teaspoon unrefined Coconut Oil
  • 1 cup chopped Asparagus Spears, cut into 1 inch pieces
Optional garnishes - Chopped Cilantro, Peanuts, Green Onion, toasted unsweetened Coconut Flake
Serve with some brown, jasmine or basmati rice.


Sauce: In a medium bowl whisk together the peanut butter, coconut milk, curry paste, lime juice, soy sauce, fish sauce, sesame oil, sweetener & seasonings to form a sauce. Taste and change anything if you want to. Set aside.

Chicken: Heat coconut oil in a large sauté pan over medium high heat. Add onion & garlic cook until softened. Add chicken, cook until golden brown and cooked through about 10 minutes. Stir occasionally for even cooking. Stir sauce into chicken. Partially cover and simmer for about 5 minutes to let the flavors combine. Add asparagus during the last few minutes of cook time. Serve with spicy Sriracha sauce and garnishes mentioned above.

No Bake Peanut Butter and Chocolate Bars

Recipe from:
Adapted from a church cookbook, recipe by Marguerite Lovelace, sent in by Deborah Inman

Ono Note: Definitely not healthy!  13 points per bar if making 12 bars - yikes!
  • 1 cup butter
  • 1 cup peanut butter
  • just over 1 cup graham cracker crumbs
  • 1 lb. powdered sugar
  • 12 oz semi-sweet chocolate
Melt butter and mix with peanut butter, graham crackers and powdered sugar.  Press into a buttered 9 X 13-inch pan.  Melt chocolate (in a double boiler or the microwave) and spread over peanut butter mixture.  Slice when firm, then refrigerate.

Country-Style Rigatoni Salad w/ Pesto

Recipe from:

For the Pesto

Into a food processor toss:

1 cup fresh basil leaves
3 garlic cloves, peeled and minced
4 tablespoons grated parmesan cheese
2 teaspoons pine nuts
1/2 cup olive oil

And process until the mixture is a coarse texture. Add a pinch of salt to taste.

Pasta Salad

2 pounds broccoli (about 1 head)
2 long strips lemon peel
Coarse salt to taste
1 pound rigatoni
1 pound mushrooms, wiped clean, stems removed and quartered
Olive oil for the pan
Pepper and salt to taste
6 mediumm tomatoes, cored and cut into bite-sized pieces
2 bunches green onions, trimmed and cut into thin rounds

Remove the broccoli flowerets from the stalks and break the flowerets into bite-sized pieces. Peel the stalks with a vegetable peeler, and cut those into bite-sized pieces as well.

Place the lemon peel in a large pot with plenty of boiling water. Add salt and the broccoli pieces and cook until the broccoli is tender-crisp. This will take about 5 minutes. Remove the broccoli with a slotted spoon, but keep the water boiling. Transfer the broccoli to a colander and run under cold water to stop the cooking.

Add the rigatoni to the boiling water and cook according to package directions. Drain in a colander when done and run under cold water to stop the cooking. In the meantime, sauté the mushrooms over high heat in the oil for around 5 minutes, or until your desired doneness. Season with salt and pepper.

Gently toss the rigatoni with the pesto, broccoli, mushrooms, tomatoes and green onions in a large bowl. Add salt and pepper to taste and serve.

Tomato Mozzarella Pesto Pasta Salad

Makes 4 Servings


16 oz uncooked penne pasta
1 cup pesto sauce (recipe follows)
1 cup boconccini (small fresh mozzarella balls marinated in olive oil)
1 cup cherry tomatoes
1 cup fresh baby spinach


Prepare pasta according to package directions until al dente. Rinse in cold water and drain.
Toss cooked pasta with prepared pesto sauce. Cool pasta mixture. Divide fresh baby spinach on serving plates. Arrange pesto pasta mixture on top. Garnish with fresh mozzarella balls and cherry tomatoes.

Pesto Sauce

  • 2 cups of fresh basil leaves
  • 1 cup extra virgin olive oil
  • 1/2 cup pine nuts
  • 2 tbsps Parmigiano-Reggiano, grated
  • 3 gloves garlic, peeled
  • 1/2 tsp kosher salt

In a food processor or blender, combine basil, pine nuts, garlic, salt and half of olive oil. Process steadily until mixture turns into a grainy paste, while adding the rest of the olive oil in a thin, continuous stream. Remove to a container. Gently fold in grated cheese. Add more olive oil if sauce is too thick.

Recipe from:

Fried Crab & Cream Cheese Wontons (Crab Ragoons)

what you need:
  • vegetable oil (enough to fill your pot about 3 inches, if you have a deep fryer, that's so much better)
  • 1 (8 oz) package of cream cheese, softened
  • 1 cup of finely chopped crab meat (real or imitation)
  • 3 tablespoons chopped scallions (green onions)
  • 1 teaspoon salt
  • 1 teaspoon ground pepper
  • 30 wonton wrappers, small squares
  • water for sealing the wonton wrappers

what to do:
  1. heat up the oil. mix cream cheese, (imitation) crab meat, scallions, salt and pepper until combined. 
  2. put a small amount, about a teaspoon in each wrapper and close it up. fry it for about a minute and a half or until golden brown. 
  3. that's it! don't forget to serve it with your favorite sweet chili sauce. ;)

Simple Avocado & Arugula Salad

Combine ingredients to taste.
  • Arugula
  • Avocado
  • Thyme
  • Oil (olive, sunflower, or even avocado oil)
  • Freshly squeezed lime juice
  • Sea salt
  • Lots of freshly ground black pepper

Recipe from:

Mango Chicken

Photo at left, and Original Recipe from: 

This is my revised version of the above recipe...

Serves 2-3

What You Need:
- 2 boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 large ripe mango, diced
- 3 cloves garlic, chopped finely (or equivalent jarred minced)
- 1/2 tsp of red chili powder
- 2 tbsp bourbon  (optional)
- 1 tsp sugar  (optional, if using bourbon)
- Salt & Pepper to taste

  1. Flatten chicken breasts between plastic wrap to 1/4" thickness, or even.
  2. Heat oil in pan, and fry chicken to brown.  Remove from heat to cutting board. Toss garlic and mangos into the pan w/ the oil.  Cook on low for 2 minutes, or till mango starts to break down.
  3. Meanwhile, shred chicken into bite-size pieces using two forks.  Add into mangos with chili powder and sugar&bourbon if using.
  4. Cover and cook 10 minutes.  Season to taste w/ salt and ground pepper.  Heat 1 min on medium.
  5. Serve hot w/ steamed rice.
***MY NOTES***
Made this w/ Jeff in 2011 - w/o bourbon, but having cooked chicken w/ 3 sprigs rosemary.
Made for Mom & Dennis 2/2012 - w/o bourbon.

Quick Fresh-Sweetcorn, Feta and Leek Fritters

Do use a fairly generous amount of oil - say, 2 to 3 tablespoons - when you fry these fritters, so that the little kernels of corn sticking out at the edges go all nutty and juice-poppy as they brown.  You could add some Thai flavors - a little chopped coriander, lemon grass and chopped green chilli, perhaps some ginger and garlic, to this mixture, and serve it with a sweet dipping sauce.

  • 5 ears of sweetcorn (on the cob)
  • 1 large leek, white part only, skinned and very finely chopped (spring onions would do)
  • 1 generous handful of chopped fresh parsley
  • 2 wheels of feta cheese (about 3/4 cup; 180 ml), crumbled
  • 2 eggs
  • 1/2 cup (125 ml) white flour
  • 1/2 tsp (2.5 ml) baking powder
  • salt and milled black pepper, to taste
  • sunflower or olive oil for frying

Hold the corn cob vertically in one hand, its bottom end resting on a chopping board, and slice downwards with a sharp knife to cut off the kernels.

Put the kernels in a bowl, add all the remaining ingredients and stir well with a fork.

Heat the oil in a nonstick frying pan and, when it is nice and hot, use a large spoon to drop dollops of the mixture into the oil. Fry for about two minutes, or until golden brown on underneath, and then flip and fry for another two minutes. Don't let the pan get too hot as these burn quickly. Add more oil, if necessary, to the pan for the next batch.

Drain on kitchen paper and serve hot with lemon wedges.

Makes about 10 fritters.

Recipe from:

Summer Rolls w/ Easy Dipping Sauce

4 Vietnamese rice spring/summer roll wrappers (they are different than the soft won ton wrappers, but can be found in the Asian section of many markets)
1 C cooked rice vermicelli noodles
1/3 C julienned carrots
1/3 C julienned snap peas
1/3 C julienned red or yellow bell pepper
1/3 C julienned scallions
handful of baby lettuce
handful chopped cilantro and mint
  1. Soak one wrap in hot water. (I put some very hot water in a skillet that is a bit larger than the wrap then place the wrap into the water, pressing down with my fingers so the edges don't curl.) When the wrap becomes soft and yielding, after about 10 seconds or so, carefully lay it out on a clean dish towel.
  2. On the bottom third of the wrap, layer some lettuce, some rice noodles and a bit of each veggie, and top with cilantro and mint. Take care to not put too much or it will be difficult to roll. 
  3. Fold in the outer edges over the middle, then roll from the edge closest you up to the top. It is not too much more challenging than rolling a burrito (or a sandwich in parchment paper) and much the same method. If your first one turns out lumpy, don't worry, it gets much easier with practice. It will still taste delicious. Place your roll onto a plate and do it again with each remaining wrap.
Dipping Sauce:
  • Place 1 T hoisin sauce and 1 T chunky peanut butter in a small bowl and mash together with a fork
  •  Stir in 1/4 C seasoned rice vinegar and 1 t chili garlic paste
  •  If necessary, add a tablespoon or so of water to loosen to your desired consistency.
Recipe from

    Spiced Butternut, Chickpea, Red Onion & Raisin Couscous

    Serves 6
    Preparation: 15 mins – Cooking: 50 mins
    Weight Watchers POINTS Per Serving: 6

    • 1 butternut, seeds removed, cut into 2.5cm (1 in) cubes
    • 2 red onions, cut into 8 wedges each
    • 1tsp ground ginger
    • a pinch of nutmeg
    • 1½ tsp ground cinnamon
    • 2 tsp brown sugar
    • a pinch of salt
    • 2 tbsp olive oil
    • a dash of Tabasco sauce
    • 14 oz chickpeas, drained
    • 3½ oz raisins, soaked in boiling water for a few minutes, then drained
    • 7 oz couscous
    • 10 fl oz vegetable stock
    1. Preheat the oven to 200°C/fan 180°C/400°F/gas mark 6. Put the butternut and onions in a roasting tin. Mix together the spices, sugar, salt, oil and Tabasco and use about half of this mixture to baste the vegetables. Cover with foil and roast for 20-25 minutes.
    2. Remove the foil and add the chickpeas and raisins, together with the remaining spice mixture, then return to the oven for a further 20-25 minutes, until caramelised.
    3. Put the couscous in a heatproof bowl. Pour the stock over, cover and leave to stand for 10 minutes.
    4. Fluff up the couscous with a fork, divide evenly among plates and pile the spiced vegetables on top of the couscous and serve hot.
    • Instead of using canned chickpeas you can soak 200g (7 oz) of dried chickpeas overnight and boil them for about an hour or so until they are tender. Simply follow the rest of the recipe.
    • If you’re not on a diet, you can use a larger quantity of couscous. Just don’t forget to increase the quantity of stock used too.
     Recipe from:

    Leek, Mushroom & Goat Cheese Tart

    Recipe from:

    • 1 sheet puff pastry, defrosted according to package directions 
    • 1 small fennel bulb
    • 2 medium leeks, white & lt green parts only
    • 1 pound mushrooms, mix of white button &cremini
    • 1 TBSP plus 1 teaspoon, olive oil
    • Salt and Pepper
    • 3 eggs
    • 8 ounces goat cheese, divided and at room temperature
    • Flour
    1. Preheat oven to 400 degrees. 
    2. Defrost the puff pastry. Unfold the pastry onto a lightgly floured surface. Gently roll out the pastry to approximately a 5 x 14 in sheet. 
    3. Break 1 egg into a small bowl and beat slightly. Trim 1/4 inch strips all around the edge of the pastry. Set the strips aside.
    4. Brush the entire surface of the pastry with the egg wash.
    5. Use the saved edge strips to raise the border of the rectangle. Brush them with egg. Using a fork, prick holes in the interior of the pastry. Bake for 10 minutes or until golden brown. When done, remove pastry and set aside to cool slightly.
    6. While the pastry is cooking, trim off the green top and root end of the fennel bulb and leeks. Reserve the fennel fronds for presentation.
    7. Using a sharp knife or mandoline, cut the fennel and leeks into thins slices. Clean and thinly slice the mushrooms.
    8. Heat 1 tablespoon of oil in a large skillet over medium heat. Add the fennel and leeks and saute until just tender but not brown, approximately 6 minutes. Transfer the vegetables to a bowl. 
    9. Heat the remaining teaspoon of oil in the skillet and add the mushrooms. Saute the mushrooms until they release all their water and it boils away, approximately 7 minutes. Remove the mushrooms from the heat, add the fennel and leek mixture to the skillet. Season with salt and pepper and set aside. 
    10. Combine the remaining 2 eggs with 6 ounces of the goat cheese. Blend with a fork until smooth. Spread the mixture onto the interior of the baked pastry rectangle. Return the pastry to the oven and cook for 4 minutes.
    11. Shut off the oven and turn on your broiler.
    12. Remove the pastry from the oven. Spread the mushroom, fennel and leek mixture atop the pastry rectangle. Crumble the remaining goat cheese over the veggies. 
    13. Broil the tart under low heat for 2 minutes. Remove from the oven. Garnish with the fennel fronds and serve.
    "It's a light lunch and if you're really hungry, you could always saute up some pancetta and drop that on top just before the broiling."

    Yakisoba with Prawns & Asparagus

    Ingredients (serves 1):

    6 large prawns, shelled and deveined
    1 tsp light soy sauce
    1/2 tsp sake
    1/4 tsp corn flour
    1 clove garlic, minced
    1 portion of noodles (I used ramen)
    5 spears of asparagus, trimmed and sliced diagonally
    2 crabsticks, sliced
    Oil for cooking
    2 tbsp light soy sauce
    1 tbsp sake
    1 tsp sugar
    Pinch of salt
    1/4 tsp sesame oil
    Sesame seeds for garnish (optional)


    1. Marinate the prawns in light soy sauce, sake and corn flour and set aside while preparing the other ingredients. You can skip this step if pressed for time.
    2. Cook the noodles according to pack instructions. Drain and set aside.
    3. Heat a wok or heavy based pan until hot. Add some oil to heat and add the garlic and prawns. Stir fry briskly until the prawns are half cooked, about 2 minutes.
    4. Add the asparagus and stir fry for another 3 minutes until the vegetables are just tender. Add the noodles, crabsticks and the rest of the seasoning and mix well. Dish out and sprinkle with sesame seeds to garnish.

    Coconut Rice with pistachios, peas, and spinach

     recipe from:
    makes 4 (1 cup) servings, prep 5 min, cook time 30 min

    • 1 1/2 cup short-grain rice (sticky or sushi rice)
    • 1/2 cup coconut milk
    • 1 1/2 cup water
    • 2-3 cardamom pods (optional)
    • 1/2 cup frozen peas
    • 2 cups baby spinach leaves, chopped
    • 1/4 cup roasted, salted pistachios, chopped
    • 1+ tsp chili paste, if you can handle it or red pepper flakes-to taste-if you can’t
    1. In a medium pot combine rice, coconut milk, water, and cardamom pods if using.
    2. Bring to a boil, then cover and reduce heat to low.
    3. Cook on low heat without lifting the lid for twenty minutes.
    4. Remove from the heat and allow rice to sit (still covered) for ten more minutes before lifting the lid and fluffing the rice with a fork.
    5. Discard cardamon pods and stir in peas, spinach, pistachios, and chili paste or red pepper flakes.  I added about 2 teaspoons chili paste.
    6. Salt to taste and serve warm.  It’s not too bad cold, either.
    This stores and reheats well for lunches and would go great as a side dish with lamb chops or skewers of beef.  It’s also vegan-and delicious.

    It is a filling yet light tasting combination of sticky rice, sweet bursts and crunchy nuttiness with a spicy tingle in the background.  If you want more coconut flavor, add a splash of milk to the finished dish to loosen it up a bit.

    Chickpea and Tuna Patties

    recipe from:

    (makes 10 to 12 patties)

    1 can (15 oz) chickpeas
    1 onion, cut into chunks
    1 can (5 oz) chunk light tuna in water, drained
    1 tsp garam masala
    2 tbsp besan (gram or chickpea flour)
    ⅓ cup water
    Canola oil for pan frying

    1. Rinse and drain chickpeas. Place chickpeas and onions in food processor and process coarsely. Remove and empty into a huge bowl. Add tuna, garam masala, salt, and pepper.
    2. In a small saucepan, combine besan and water. Cook stirring till thick and bubbly, about 2 to 3 minutes. Remove and pour onto chickpea mixture. Mix well. 
    3. When cool enough to handle, shape into patties. Pan fry in a large non-stick fry pan with a little oil for 2 to 3 minutes on each side. Fry in two batches if necessary.

    Sunday, July 17, 2011

    White Bean Salad with Tuna and Parsley {+Variation}

    Recipe from:

    • 1 can (15.5 oz.) white beans, rinsed and drained well (I use cannellini beans, but any white beans will work) 
    • 1 can Italian tuna in olive oil (5-6 oz.), or unflavored
    • 1 cup chopped curly parsley, or less if you prefer
    • 1/4 cup finely diced red onion or sliced green onion
    Dressing Ingredients:
    • 3 T good quality extra-virgin olive oil
    • 2 T fresh lemon juice
    • black pepper and sea salt to taste


    Put beans in colander and rinse well with cold water, until no more foam appears. Let drain, then pat dry with paper towels.  In small bowl, whisk together olive oil, lemon juice, salt, and pepper. Put the beans into a bowl big enough to hold all the salad ingredients and mix in dressing.  Let the beans marinate while you drain the tuna, chop the parsley, and dice or slice the onions.

    Put the tuna into the same colander you used to drain the beans and let the oil drain off.  (I wipe out the colander with a paper towel so the tuna doesn't get wet.)  Chop the parsley and chop red onions or thinly slice green onion, whichever you're using.

    Add chopped parsley, red or green onion, and drained tuna to the marinating beans and gently combine. (Don't overstir, you want the tuna to stay chunky.) 

    I usually taste and see if I want a bit more lemon juice  Season to taste with fresh ground black pepper and sea salt and serve. This will stay good in the refrigerator for at least a day or two, but it probably won't last that long.
    Variation:  w/ Pepperiocini Peppers!  

    Golden Chickpea and Artichoke Salad

    Serves 1 as main course, 3 as a side salad

    • 1 tablespoon olive oil
    • 1 (15 ounce) can chick peas, drained and rinsed well
    • 5 to 7 artichoke hearts, drained and sliced lengthwise (canned or frozen, rinse the canned ones.)
    • ¼ cup sliced almonds, toasted if desired
    • 1 teaspoon lemon juice, or more to taste
    • ¼ teaspoon salt
    • 2 tablespoons fresh chopped parsley or 1 tsp dried

    1. Heat oil in a seasoned wok or cast-iron skillet. Add the chickpeas and cook on medium-high for 10 minutes, stirring only occasionally to prevent burning, until the chickpeas are golden brown all over. When done, put them in a large mixing bowl and set aside.

    2. Add more oil to the pan and cook the sliced artichoke hearts until browned. Add them to the bowl of chickpeas.

    3. Toast the almonds in a dry skillet (if desired) and then grind them in a food processor. Add the almonds to the artichokes and chickpeas. Season the salad with lemon juice and salt and stir in the chopped parsley. Serve warm or at room temperature, adjust the seasoning if needed.

    Recipe from:

    Meze Lunchbox

    • hummus
    • cucumbers
    • white bean salad
    • stuffed grape leaves
    • pita bread
    • tzatziki

    Mediterranean White Bean Salad

    Serves 6

    • 2 cans white beans (butter beans, cannellinior garbanzo)
    • 1 bunch curly leaf parley
    • 1 pt grape tomatoes
    • 4 cloves garlic
    • 2 tbsp olive oil
    • 2 tbsp lemon juice
    • 15 cranks fresh ground pepper
    • 1/4 tsp salt
    • 3 oz. feta

    STEP 1: Drain and rinse the beans. Rinse the parsley and chop it fairly fine but do not mince (see photo below). Rinse the tomatoes and slice them in half. Mince the garlic. Combine the beans, parsley, tomato and garlic in a bowl.

    STEP 2: Add the olive oil, lemon juice, salt and pepper. Stir to combine and taste and adjust salt pepper content to your liking. Either stir in the crumbled feta or plate up the salad and sprinkle 1/2 oz. on top of each serving.

    Recipe from:

    Easy Bean Soup

    The ingredients:
    • 1 TBSP olive oil
    • 1/4 onion, chopped
    • 1 garlic clove, minced
    • 1 jalapeno pepper, chopped
    • 1 roma tomato, diced
    • 1/4 cup shredded chicken breast (optional)
    • 2 cups of cooked pinto beans plus some of the broth in which they were cooked*
    • diced queso fresco
    The how-to:
    1. In a medium pot sautee onion in olive oil until translucent.
    2. Add garlic and stir for about 1 minute.
    3. Add jalapeno and tomato and cook for about 2 minutes.
    4. Stir in the beans and chicken breast and bring to a boil.
    5. Reduce heat to low and simmer for about 5 minutes.
    6. Serve and top with diced queso fresco.
    Recipe from:

    Moroccan Chickpea Salad

    Recipe from:

    Serves 2-3


    • 1 to 2 Tbsp olive oil (I used 1 because I like more acid from the lemon)
    • 2 Tbsp fresh lemon juice
    • 1 tsp ground cumin
    • 1/8 teaspoon sea salt
    • 1/4 tsp ground pepper
    • Dash of cayenne pepper, optional
    • 2 cups canned cooked (garbanzo beans), rinse if using canned
    • 1 large carrot, peeled and julienned (or use 1 cup shredded carrot for quicker prep)
    • 2/3 cup jicama, peeled and julienned
    • 1/2 yellow bell pepper, diced2 green onions, thinly sliced
    • 2 plum tomatoes, diced
    • 2- 4 Tbsp chopped cilantro, depending on how much like
    • 1/4 cup crumbled feta cheese


    1. In a small bowl, whisk together olive oil, lemon juice, cumin, salt, black pepper, and cayenne pepper.
    2. In a large bowl, combine the rest of ingredients (chickpeas through feta cheese) and toss.
    3. Pour lemon-oil dressing mixture over the chickpeas and veggies and toss to combine. Serve immediately or cover and refrigerate for up to 24 hours.

    Friday, July 15, 2011

    My Healthful Choco-Blue Spiced Zucchini Muffins

    This recipe came out of the desire to do something with a whole bunch of zucchini in the fridge, and blueberries that were BOGO (boxes, not individual blueberries!  you're so silly....).  But if I'm baking something for my parents, I have to keep in mind that  they are doing weightwatchers, so it has to be as healthfriendly as possible. Plus, we have some healthy-type ingredients sitting about looking all sad and unappreciated on the highest shelves of the cupboards.  So, since exactly what I was looking for didn't exist that I could find (read: story of my life), this is what I have come up with.... <fingers crossed>

    • 1 cup whole wheat flour (or whole wheat pastry flour)  {1-1/2 cup - use half wheat & half all purpose}
    • 2 tablespoons high-quality unsweetened cocoa
    • 1/4 teaspoon baking powder
    • 1/4 teaspoon baking soda
    • 1/4 teaspoon salt
    •  1 teaspoon cinnamon
    • 1/4 tsp cloves
    • 1/4 tsp nutmeg or allspice, or some of each {+1/8 tsp allspice}
    • 3/4 cups sugar {1/2 cup sugar, 1/4 cup brown sugar)
    • 1/2 cup egg substitute (or 1 large egg + 1 large egg white, lightly beaten)
    • 1/4 cup lowfat or greek yogurt  (add more if needing more moisture)
    • 2 tablespoons canola oil  {olive oil}
    • 1/2 teaspoon vanilla extract
    • 1/2 ounce bittersweet chocolate, melted
    • 1 heaping cup grated zucchini (1 small to medium)  {1-1/2 cups}
    • 1 cup blueberries
    • 1/4 cup walnut pieces (optional)  {pecans}
    1. Combine dry ingredients in a large bowl.  Spoon some of the dry mixture over the blueberries (in another bowl) just enough to coat - I'm told this helps prevent the blueberries from sinking to the bottom.
    2. Combine all wet ingredients.
    3. Add wet ingredients into dry, then fold in blueberries & zucchini.
    4.  Pour into baking pan or muffin tins coated with non-stick spray (or floured, if desired, or use muffin cups instead, as you wish).  Top muffins or loaf with a sprinkling of walnut pieces.
    5. Bake at 350F, for apx 20 min for muffins (50-60 minutes for loaf) or until toothpick comes out clean.  Let cool in pan 10 minutes, remove to wire rack to cool completely.

    Major references:

    Thursday, July 14, 2011

    Kelly's Inside-Out Lasagna

    Recipe from Kelly Lutkiewicz.

    4 servings, 8 points per serving

    • 8 oz whole grain Barilla Rotini pasta
    • 1 tbsp olive oil
    • 1/2 cup red onion
    • 1/2 tsp salt
    • 1 tsp ground red pepper
    • 14 oz Progresso diced tomatoes
    • 8 cups spinach
    • 1/2 tsp crushed red pepper flakes (optional)
    • 3/4 cups fat-free ricotta cheese
    1. Bring a large pot of water to boil.  Add pasta; cook until just tender, 8-10 minutes or according to package directions.  Drain and transfer to a large bowl.
    2. Meanwhile, heat oil in a large nonstick skillet over medium heat.  Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes.
    3. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4-6 minutes.
    4. Add tomatoes, spinach and crushed red pepper.  Increase heat to medium-high; cook, stirring once halfway through, until spinach is wilted, about 4 minutes.
    5. Toss the sauce with the pasta and divide among 4 bowls.  Dollop each serving w/ 3 tbsp rocotta.

    Helen's Ground Turkey Meatloaf

    Ground turkey, a combination of white and dark meat, is usually less expensive and more flavorful than ground turkey breast, but it's also higher in fat.  Recipe from Helen Lutkiewicz.

    Serves 4, 7 points per serving.

    • 1/2 tsp salt
    • 1/2 tsp black pepper
    • cooking spray
    • 3/4 tsp italian seasoning
    • 1 tbsp garlic powder
    • 1 tbsp onion powder
    • 1/2 cup dried bread crumbs
    • 1 lb, 3 oz ground Turkey
    • 1 egg
    • 1 tbsp mustard
    • 1 tbsp ketchup
    1. Preheat oven to 350F.
    2. Mix all ingredients into loaf and bake.

    Kelly's Ginger Salad Dressing

    Makes 20 servings, aprox 2 points each.

    • 1/2 cup olive oil
    • 1/2 tbsp sesame oil
    • 1/2 cup soy sauce
    • 1/3 cup rice wine vinegar
    • 4 tbsp reduced-calorie mayonnaise
    • 2 tbsp ketchup
    • 2 tbsp sugar
    • 2 tbsp ginger root
    • 2 tsp wasabi powder
    1. Put all in the blender and puree.

    Goat Cheese & Zucchini Frittata

    Serves 1.

    • 2 eggs
    • salt and pepper to taste
    • 1 tbsp extra virgin olive oil
    • sliced red onion
    • 1/2 medium zucchini, thinly sliced
    • 1 oz. fresh goat cheese
    • 1 roasted red pepper from jar, chopped
    • small handfull fresh herbs, such as parsley and chives, roughly chopped
    1. Beat eggs and season well with salt and pepper. 
    2. Heat oil in a small cast iron or other oveproof skillet and cook onion and zucchini 2-3 minutes to soften.
    3. Add eggs and cook 1-2 minutes until almost set.  
    4. Dot with goat cheese and roasted red pepper, then sprinkle with herbs.
    5. Place under broiler until golden, 2-3 minutes.
    Per serving (about 11oz/314g-wt.): 390 calories (270 from fat), 30g total fat, 9g saturated fat, 435mg cholesterol, 690mg sodium, 11g total carbohydrate (3g dietary fiber, 6g sugar), 20g protein.

    Recipe from:

    Kelly's Cornmeal-battered Oven-Fried Catfish

    "For a simple, southern-inspired dinner, serve the fish over mesclun greens tossed with a little rice vinegar.  And/Or serve with 1 lb. steamed asparagus with lemon quarters."

    Serves 4, 7 Points per serving

    • 1/2 cup yellow cornmeal
    • 1 tsp paprika
    • 1 tsp dried thyme
    • 1 tsp salt
    • 1/2 tsp celery seed
    • 1/2 tsp onion powder
    • 1/2 tsp garlic powder
    • 1/2 tsp black pepper, freshly ground
    • 1/2 cups fat-free skim milk
    • cooking spray
    • 1 lb catfish fillets, cut into 4 pieces
    1. Preheat oven to 425F.  Coat a large nonstick baking sheet with cooking spray.
    2. In a shallow bowl, combine cornmeal and spices.  Pour milk into another shallow bowl.
    3. Dredge fillets first in milk, then cornmeal, coating both sides and pressing firmly to adhere.  Place coated fillets on baking sheet and lightly spray each with cooking spray.
    4. Bake until cooked through, about 15 minutes.  Let stand at room temperature 2 minutes before serving.

    Kelly's Coconut Shrimp

    Serves 4
    Weight Watchers:  7 points per serving

    • 1 small jalapeno pepper, seeded and chopped
    • 1/4 cup cilantro, minced
    • 3/4 cup all-purpose flour
    • 1/2 cup sweetened coconut flakes
    • 1-1/2 lb cooked shrimp
    1. Mix flour and water to make a batter.  Blend in cilantro and minced jalapeno.
    2. Dip each shrimp into batter, and roll in coconut flakes.
    3. Bake on baking sheet for 7-9 minutes at 400F.

    Kelly's Jalepeno Poppers

     Makes 5 servings, 4 poppers each.
    Weight Watchers, 4 points per serving.

    • 1/4 cups reduced-fat feta cheese
    • 4 oz lowfat cream cheese
    • 1/2 up shredded fat-free mozzarella cheese
    • 2 tsp garlic powder
    • 1 tbsp dried coriander leaf
    • 1/3 cup raw onion, grated
    • 1/8 cup carrot, grated
    • 3 oz Boar's Head Queso para freir cheese
    • 20 medium jalapeno peppers
    1. Preheat oven to 425F.
    2. Cut 1/3 of each pepper off lengthwise and scoop out the seeds.  Place on a baking sheet.  If the peppers do not sit flat on the baking sheet, slice a thin piece off of the bottom of the pepper so it will not roll around.
    3. Mash feta, queso, cream cheese, shredded cheese, cilantro, carrot, garlic and onion together and stuff the peppers with the mixture.
    4. Roast in the oven for 15-18 minutes, or until the peppers are tender and the cheese is brown at the edges and bubbly.

    Kelly's Cauli Fritters (w/ Broccoli)

    Makes 8 fritters, 1/4 cup each.
    Serves 4, 2 patties per serving

    • 1 egg
    • 1/4 cup onions, minced
    • 2 tbsp grated parmesan
    • 1 tsp onion powder
    • 1 tsp garlic powder
    • 1 tbsp cilantro
    • 1 cup cooked cauliflower, mashed
    • 1 cup cooked broccoli, mashed
    • 1 tsp salt
    1. In large mixing bowl, mix mashed cauliflower and broccoli.  
    2. Add egg, onion, parm and spices.  Mix well and form 8 fritter patties.  
    3. Coat skillet with cooking spray and cook until golden brown on each side.

    Kelly's Candied Grapefruit Peel

    I had this at Kelly's house last weekend, and it's incredibly addictive.  A great little healthful alternative to plain candy when you're looking for something sweet - and a little tart.

    Weight Watchers
    1 serving = 1-1/2 cups = 1 point, but you'll never actually eat that much, so it's point-free!

    • 6 small grapefruit
    • 2-1/2 cups sugar
    1. Quarter the grapefruit, remove the meat and slice the peel into 1/4 inch strips.  makes about 60 strips.
    2. Put strips in water to cover and bring to a boil.  Boil 15 Minutes.
    3. Drain, and repeat 3 times.  
    4. After the 4th time, put the peels back in the pot, add water to cover by 1" and add in sugar.  Bring to a boil, then reduce heat to simmer for 2 hours.
    5. Drain the peals and put on a rack to drain excess.
    *If you wish, melt some dark chocolate and dip each piece in chocolate and let dry on wax paper.
    *Refrigerate final product.

    Kelly's Apple Pear Salad (w/ Chicken, optional)

    Recipe from Kelly Lutkiewicz

    Serves 5, 1 Point/serving w/o chicken, 2 points/serving w/  chicken

    • 3 small radishes, sliced
    • 1 cup cucumbers, diced
    • 1 large apple, diced
    • 1 large pear, diced
    • 2 tbsp fresh lemon juice
    • 1/4 cup feta (optional)
    • 1/2 cup chicken breast, pre-cooked, chopped (optional)
    1. Place all ingredients into bowl and toss with lemon juice.

    Tuesday, July 12, 2011

    Artichoke & Ripe Olive Tuna Salad

     An unusual and rich flavor combination; serve this salad with sliced tomato on a bed of lettuce or on French bread.

    Friend Megan Britton made this and she said, "It was like tuna salad sammich, but the artichoke added a zing. I put them in (quarters?) straight from the jar, but should've cut them smaller, to mix in the taste. I put it in a whole wheat pita with lettuce and tomato slices. Matt liked it! :) Easy and nummy! :)" and her husband Matt added "It was indeed tasty. The recipe would also easily accept roasted peppers or any personalizations that the individual may desire. The basic recipe though, as my beloved has stated, is nummy."

    5 servings, about 3/4 cup each
    Active Time:
    Total Time:


    • 1 12-ounce can (or two 6-ounce cans) chunk light tuna, drained and flaked (see Note)
    • 1 cup chopped canned artichoke hearts
    • 1/2 cup chopped olives
    • 1/3 cup reduced-fat mayonnaise
    • 2 teaspoons lemon juice
    • 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried


    1. Combine tuna, artichokes, olives, mayonnaise, lemon juice and oregano in a medium bowl.

    Tips & Notes

    • Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.


    Per serving: 210 calories; 8 g fat ( 1 g sat , 1 g mono ); 25 mg cholesterol; 12 g carbohydrates; 20 g protein; 3 g fiber; 791 mg sodium; 166 mg potassium.
    Nutrition Bonus: Selenium (78% daily value), Vitamin C (19% dv)
    Carbohydrate Servings: 1
    Exchanges: 2 very-lean meat, 2 fat, 1 1/2 vegetable

    Recipe from: 

    Kelly's Black Bean Burger Patties

    "I have also made this with 4 pieces of crumbled cooked bacon mixed into the beans.  Its healthy, filling and can be cooked and frozen." ~Kelly

    Weight Watchers=2 to 3 points per patty

    • 16 oz canned black beans  
      3 clove(s) garlic clove(s), MINCED 
      2 Tsp black pepper, Salt to taste
      1 Tbsp Italian seasoning
      6 tsp Burgundy Steak Rub, or your favorite smoky rub.
      1 egg 
      3/4 cup(s) dried Italian style bread crumbs
      2oz Crumbled Blue Cheese 
      6 slice(s) tomato(es) 
      1 cup(s) lettuce 
      1 cup(s) onion(s), MINCED   
      6 tsp low fat mayonnaise   
      12 oz dill gherkins 


    1. With clean hands crush and mash the beans leaving half crushed and half whole for texture. Reserve the Blue Cheese, tomato, lettuce, onion, mayo and pickles. Add all other ingredients and mix gently. If the mixture is to wet add a bit more bread crumbs. This usually makes about 8-10 patties (i like to freeze the leftovers) Bake or grilled until cooked through (usually about 18-20 minutes on a medium heat grill) 
    2. Mix the Blue cheese with the Mayo. Spread mayo and blue cheese mixture on buns or use as a dipping sauce.
    3. Place tomato, lettuce and pickles and put on each burger.


    Cold BBQ Chicken Veg Sandwich

    • 1/2 cup shredded cooked chicken
    • 1/4 cup shredded carrots
    • 2 tablespoons barbecue sauce
    • 2 teaspoons light ranch dressing
    • 1 small whole-wheat sandwich bun
    • 1 leaf romaine lettuce
    1. Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.


    Per serving: 323 calories; 8 g fat ( 1 g sat , 2 g mono ); 62 mg cholesterol; 37 g carbohydrates; 26 g protein; 4 g fiber; 729 mg sodium; 456 mg potassium.
    Nutrition Bonus: Vitamin A (100% daily value), Selenium (56% dv).
    Carbohydrate Servings: 2 1/2
    Exchanges: 2 1/2 starch, 3 very lean meat, 1 1/2 fruit

    Recipe from:

    Garden Salad with Citrus Vinaigrette

    • YIELD: 4 servings (serving size: 1 cup)
    • COURSE: Salads
    • 3 tablespoons fresh orange juice
    • 1 1/2 tablespoons fresh lime juice
    • 2 1/2 teaspoons extravirgin olive oil
    • 2 teaspoons honey
    • 1 teaspoon red wine vinegar
    • 1/4 teaspoon salt
    • 1/8 teaspoon freshly ground black pepper
    • 1 1/2 cups (1 x 1/4-inch) julienne-cut zucchini
    • 1 1/2 cups (1 x 1/4-inch) julienne-cut yellow squash
    • 1 cup fresh corn kernels (about 2 ears)
    • 2 tablespoons finely chopped red onion
    • 1 tablespoon finely chopped fresh flat-leaf parsley
    • 1 tablespoon finely chopped fresh basil
    1. To prepare vinaigrette, combine the first 7 ingredients, stirring with a whisk.
    2. To prepare salad, combine zucchini and remaining ingredients in a large bowl. Add vinaigrette; toss well. Cover and chill.

    Chicken Salad with Olive Vinaigrette

    • YIELD: 4 servings (serving size: 1 1/2 cups)
    • COURSE: Salads
    • 1 cup uncooked Israeli couscous
    • 1/4 cup chopped pitted kalamata olives
    • 2 tablespoons chopped fresh flat-leaf parsley
    • 1 tablespoon chopped capers
    • 2 tablespoons extra-virgin olive oil
    • 1 tablespoon fresh lemon juice
    • 1/4 teaspoon salt
    • 1/4 teaspoon freshly ground black pepper
    • 1 garlic clove, minced
    • 2 (7-ounce) packages 98% fat-free chicken breast in water OR 2 cups pre-cooked chicken or turkey
    1. Cook couscous according to package directions, omitting salt and fat. Drain and rinse with cold water. 
    2. Combine olives and next 7 ingredients (olives through garlic) in a large bowl, stirring with a whisk. Add couscous to olive mixture; toss gently to coat. Stir in chicken just before serving.

    Asian Green Bean Salad

    • YIELD: 8 servings (serving size: 1 cup)
    • COURSE: Salads
    • 3 ounces uncooked linguine
    • 1 pound green beans, trimmed, or snow peas
    • 2 cups diagonally sliced celery
    • 1 cup thinly sliced red bell pepper
    • 1/2 cup (1/2-inch) slices green onions
    • 1/3 cup chopped fresh cilantro
    • 1/4 cup rice wine vinegar
    • 1/4 cup low-sodium soy sauce
    • 2 tablespoons dark sesame oil
    • 2 teaspoons grated peeled fresh ginger
    • 1/2 teaspoon sugar
    • 1/4 teaspoon freshly ground black pepper
    • 3 garlic cloves, minced
    • 1 red jalapeño pepper, seeded and finely chopped (about 1 tablespoon)

    1. To prepare salad, break linguine in half. Cook pasta according to package directions, omitting salt and fat; add beans during last 3 minutes of cooking. Drain and rinse with cold water; drain. Place mixture in a large bowl. Stir in celery, bell pepper, onions, and cilantro.

    2. To prepare dressing, combine vinegar and remaining ingredients in a small bowl; stir with a whisk until blended. Add to salad; toss well. Cover and chill.

    Curried Chicken Salad with Apples and Raisins

    YIELD: 2 servings (serving size: about 1 cup)

    • 1/4 cup low-fat mayonnaise 
    • 1 teaspoon curry powder  
    • 2 teaspoons water  
    • 1 cup boneless skinless chicken, pre-cooked  
    • 3/4 cup chopped Braeburn apple (about 1 small)  
    • 1/3 cup diced celery  
    • 3 tablespoons raisins  
    • 1/8 teaspoon salt

    1. Combine mayonnaise, curry powder, and water in a medium bowl, stirring with a whisk until well blended. 
    2. Add chicken, chopped apple, celery, raisins, and salt; stir mixture well to combine.
    3. Cover and chill.
    Barbara Seelig Brown, . AUGUST 2005
    Recipe from:

    Suggested add-ins:  slivered almonds OR fresh terragon OR 1-2 tsp honey OR  mango.

    7.17.2011 - I made this in Lancaster for my parents to eat for a few days for lunch.  I used this recipe as my guideline, adjusting the proportions and ingredients according to what I had on hand.  I used 2 medium sized chicken breasts so it was at least 2 cups, 1 medium firm apple (I think it was Gala?).  Instead of chopping celery and onion, I used about 1/4 cup of pre-chopped mixed celery/onion that was in the fridge, but I wouldn't normally do that.  I also used 1/4 cup of a blend of rainins, saltanas and craisins instead of just regular raisins - because it was in the cupbord. A few twists of pepper and a twist of salt, and 1 tbsp of curry seasoning (I love Auntie Arwen's Auspicious Omen Curry Seasoning!) and would have added more for my taste, but my parents are afraid of spicy, so I kept it mild this time around.  Next time, I plan on trying to use a combination of plain lite yogurt or plain greek yogurt in a 2-1 ratio with lite mayo for a healthier and still flavorful twist.  This makes 4-5 servings of 3/4-1 cup each, and is about 6 points a serving.  We will be eating it as a wrap sandwich with romain lettuce leaves.

    Amegan's Easy Black Bean Brownies

     "I add a spoonful of Natural PB for the extra protein spread over each brownie when I eat them" ~Amegan
    • 1 Can Black Beans w/juice 
    • 1 box Sugar free brownie mix (I use Pillsbury)
    • Non-stick Canola Spray
    1. Blend or process beans with juice then add brownie mix.  
    2. Bake them for 10 minutes then I check the every 3 minutes till they are done. 
    3. If you use a 10 x13 pan and cut the brownies into 15 pieces they are roughly 100 calories each. 
     * Friend Matt suggests adding little vanilla, a pinch of salt, and some baking powder to make the bean brownies come out fluffier, and a little less gritty in texture.

    Kelly's Ice Cream…without all that nasty stuff

    • 2 cups frozen fruit of choice (I like mixed berries), make sure its frozen without added sugar
    • ½ to ¾ cup of soy or almond milk, unsweetened.
    • Blender

    Add all ingredients to blender and pulse until smooth. Eat.

    Kelly's Fruited Water Ice

    "This works with any fruit combo. I make it a lot as a snack or when I have leftover fresh fruit salad." ~Kelly
      Weight watchers = 0 Points (or points for sugar substitute used only)
    • 1 apple – Cored 
    • 1 Pear – Cored
    • 1 banana – peeled
    • 1 kiwi- peeled
    • ½ cup pineapple-fresh
    • ½ cup cantaloupe – fresh
    • 2 sweet’n’low packets  (or other sugar substitute)
    • 3 cups of ice
    • blender
    Put it all in the blender (I don’t even peel the apples or pears) Pulse until it’s the consistency of water ice. Add more ice if needed. 
     This makes quite a bit, so if it isn’t all going to be eaten, our the remaining blended mixture into an ice cube tray and freeze. When you want more pop the “ice cubes” into the blender again and eat.