If You Like Artichokes...

Every month when I receive my Bon Appetit magazine in the mail, I read through it and tear out any recipes that are interesting to me...whether or not they are healthy. Then when I make the recipe I decide if it needs any nutritional "tweaking". In September I found a recipe for Artichoke Soup with Pesto and knew I would have to make it once the weather got a little cooler.

Well, the cool weather has arrived and I made the soup...all I can say is its delicious and easy! (Unless you don't like artichokes...and in that case don't bother making it).

I made a few changes and used my own pesto (which I keep frozen in "pesto cubes"). You could also buy store-bought pesto...my favorite brand is Alessi and I can find it in most stores near the marinara (some store-bought pesto is so gross...read the ingredients and watch out for those that shouldn't be there - you should find basil, pine nuts, extra virgin olive oil, Parmesan cheese, garlic, and salt). If you want to save calories, just leave the pesto out (my sister prefers it this way). One tablespoon of store-bought pesto has 50 - 75 calories and 5 or more grams of fat.

If you use canned artichokes, taste the soup before seasoning with salt...canned vegetables already have added salt (it might be a good idea to rinse them).

Make sure when you puree the hot soup, you don't seal the blender completely...leave the lid cracked to allow steam to escape, but cover it with a kitchen towel to prevent splattering.

I think the soup would be good topped with whole wheat croutons. Cube a few slices of whole wheat bread and toast on a baking sheet until golden brown. You could also follow this recipe and toast them in a skillet (I would cut back on the oil...maybe 1 1/2 tablespoons). Toasted almonds might be a good topping as well. I need a little crunch!

Artichoke Soup
adapted from Bon Appetit

Total Time: 25 minutes
Makes 4 servings

1 tablespoons extra-virgin olive oil
1 large onion, chopped (about 2 cups)
1 clove garlic, chopped
2 8-ounce packages frozen artichoke hearts, thawed and chopped or 2 15-ounce cans, drained and chopped
2 1/2 cups (or more) low-sodium chicken broth or vegetable broth
salt and pepper
pesto (good but optional)

Heat oil in heavy large saucepan over medium-high heat. Add onion and sauté until soft, about 6 minutes. Add garlic; stir 30 seconds. Add artichokes and 2 1/2 cups broth. Bring to boil, reduce heat to medium-low, cover, and simmer until artichokes are soft, about 7 minutes. Working in batches, puree soup in blender until smooth (see note above). Return to saucepan and thin with additional broth by 1/4 cupfuls if desired. Season soup with salt and pepper. Divide among bowls; drizzle with pesto if using.

Per serving (without the pesto) - 81 calories, 3 g fat (0 g saturated), 8 g carbohydrate, 3 g fiber, 5 g protein (exchanges: ½ fat, 2 vegetable)

Enjoy!

P.S. I'm hoping I get a good camera for Christmas so that I can take pics of what I cook and post them! Dad are you reading this?

Fall Weather Makes Me Want to Cook _______!

I hope you are all having a great weekend! The weather here has been so pretty...its finally starting to feel like fall! There are so many things I love about fall weather...good hair days (i.e. less humidity), enjoyable night football games, and warm comfort foods! I had chili last night for dinner and I made artichoke soup tonight. I've been cooking with butternut squash and sweet potatoes. I have pomegranates, persimmons, and pears in my kitchen right now. I also baked a fall treat...read ahead to find out what it was.

I passed my Adult Weight Management post-test...so I'm officially certified. I didn't learn anything "ground breaking"...no new magic weight loss secrets to share! I did learn a lot of new counseling techniques and I will use them in the future. I have a new understanding of how and when bariatric surgery, weight loss medications, and meal replacements (bars and shakes) can be used in effort to lose weight. I also realized how FABULOUS San Francisco is and that I can't wait to go back!

The following recipes are going to help you with 3 suggestions I have:

1. Eat more veggies! They are low in calories and high in nutrients/fiber.

I am going to attempt to inspire you to eat more veggies...steamed broccoli and green beans can get old really fast. If you can find a way to make vegetables more appealing you will likely eat more of them and more often. At lunch and dinner, a good idea is to fill ½ of your plate with vegetables...this will displace other more calorie dense things (starches and protein) and help you consume fewer calories.

Here and here are some more veggie ideas.

2. Have a starch free lunch on some days.

Starch...meaning bread, pasta, rice, potatoes, etc. Salads at lunch are a good tip. If you have a starch free lunch (like a salad), you will have left-over starches when you get to dinner (that is if you count starches). And then you can enjoy whole wheat pasta, brown rice, quinoa, or a whole wheat dinner roll with the rest of your family. Another good "starch-free" meal is an omelet or frittata made with sautéed veggies, egg whites, and reduced-fat cheese (I love having omelets at non-breakfast meals).

The salad recipe for the week was emailed to me by a LifeTime Fitness TWL participant and looks really good. Its a spinach salad...I'm sure you don't need me to tell you how good spinach is for you, but if you want to read more about it and other greens, read this.

3. Have dairy (yogurt, cottage cheese, milk, or dairy-substitute...soy yogurt, soy milk, etc.) and fruit for snacks.

The recipe for "Very Berry Salad" looks really good. I make something similar to this every week; I make it ahead of time on the weekend and eat it all week. The fruit provides you with carbohydrates for energy and the dairy adds protein to keep you satisfied for longer!

Spinach Salad with Warm Maple Dressing -

• Per serving - 164 calories, 12 g fat (2 g saturated), 12 g carbohydrate, 2 g fiber, 4 g protein (exchanges: 1 ½ fat, 2 vegetable)
• Notes - I think this would be good with chopped red bell pepper and diced apple or pear…and add some lean protein to complete the meal (chicken, tuna, beans)

Very Berry Salad -

• Per Serving - 83 calories, 0 g fat (0 g saturated), 20 g carbohydrate, 4 g fiber, 2 g protein (exchanges: 1 ½ fruit)
• Notes - Eat this as is, or for a satisfying snack, add some protein with low-fat yogurt, cottage cheese, or ricotta cheese. This would be good with other types of fruit too…use what is in season (obviously berries aren't really in season right now, so maybe apples, pears, grapes, and pomegranate) and save money!

Asian Cucumber Salad -

• Per Serving - 52 calories, 2.4 g fat (0.3 g saturated), 5.8 g carbohydrate, 1 g fiber, 1.3 g protein (exchanges: ½ fat, 1 vegetable)
• Notes - Keep the Asian theme, and serve with Soy Glazed Salmon (or tuna)

Baby Spinach with Pine Nuts -

• Per Serving - 51 calories, 3.5 g fat (0.5 g saturated), 3.7 g carbohydrate, 2 g fiber, 2.6 g protein (exchanges: ½ fat, 1 vegetable)
• Notes - Serve with baked chicken or pork tenderloin

Roasted Broccoli and Cauliflower -

• Per Serving - 67 calories, 4.2 g fat (0.8 g saturated), 6 g carbohydrate, 2.4 g fiber, 3 g protein (exchanges: 1 fat, 1 vegetable)
• Notes - I've made this before and added a little whole grain mustard and lemon juice too...I was inspired by this recipe (but without all of the butter!)

Barley with Shiitakes and Spinach -

• Per Serving - 172 calories, 3.3 g fat (0.9 g saturated), 26.7 g carbohydrate, 6.7 g fiber, 8.6 g protein (exchanges: ½ fat, ½ protein, 1 starch, 2 vegetable)
• Notes - Barley is a whole grain...if you can't find quick cooking barley, just buy what you can find and cook it a little longer (pearl barley is easier to find and is usually on the rice isle or the cereal isle near the oats)

Broccoli With Dijon Vinaigrette -

• Per Serving - 52 calories, 1.7 g fat (0.2 g saturated), 7.6 g carbohydrate, 4.1 g fiber, 4 g protein (exchanges: fat, 1 vegetable)

Brussels Sprouts with Pecans -

• Per Serving - 82 calories, 3 g fat (0.8 g saturated), 12.6 g carbohydrate, 3.9 g fiber, 3.6 g protein (exchanges: ½ fat, 2 vegetable)
• Notes - I love Brussels sprouts and get so excited when they are in season! If you've never had a shredded Brussels sprout dish, you should try this

Carrot Coins with Maple-Balsamic Browned Butter -

• Per Serving - 86 calories, 3.1 g fat (1.8 g saturated), 14.5 g carbohydrate, 3.4 g fiber, 1.1 g protein (exchanges: ½ fat, 2 vegetable)
• Notes - According to Cooking Light, this recipe tastes best when you start with whole carrots...the peeling and slicing should take you less than five minutes

Green Beans and Pan-Roasted Red Onions -

• Per Serving - 66 calories, 2 g fat (0.4 g saturated), 10.8 g carbohydrate, 2.4 g fiber, 2.2 g protein (exchanges: ½ fat, 1 ½ vegetable)
• Notes - The actual recipe says the serving size is 1/2 cup, but I think you should have at least 1 cup...so I doubled the nutrition info above

Quick Eggplant and Tomato Sauté -

• Per Serving - 46 calories, 2.4 g fat (0.3 g saturated), 5.5 g carbohydrate, 2.1 g fiber, 1 g protein (exchanges: ½ fat, 1 vegetable)
• Notes - This would be good over whole wheat pasta!

Lagniappe...


I love the fall because I love cooking with pumpkin. This weekend I made pumpkin walnut muffins (with whole wheat pastry flour) and they are delicious! This isn't the recipe I used, but Ellie's looks just as good! If you make them, freeze most of them (after they are baked) so you don't eat them all at once! You could omit the pumpkin seed topping or substitute walnuts or pecans. Make sure you buy canned pumpkin and not pumpkin pie filling. Perfect for breakfast with a glass of milk!

Per serving - 205 calories, 7 g fat (1 g saturated), 32 g carbohydrates, 2 g fiber, 5 g protein (exchanges: 2 starches, 1 fat)

What a Month...

Hi! Here's an update on what's been going on since my last post...

• 9/1: Hurricane Gustav came and went...Baton Rouge (where I live) was hit pretty hard - A tree missed falling on my house by inches...but it missed all the same! I stayed in Covington with my family for about a week and then returned to BR
• 9/13: Hurricane Ike tore through Houston (I hope all of my Houston readers were spared any loss)
• 9/13: After 13 days our power came back on
• 9/13 & 9/20: LSU won 2 more games!
• 9/17 - 9/20: I attended an adult weight management conference in San Francisco and once I pass the post-test I will be certified in the area

Wow...what a month! I have been so busy teaching dance and choreographing (I was asked to choreograph for the Saintsations, the New Orleans NFL dance team). My goal for October is to set aside more time to blog, at least once a week. While I'm not working as a dietitian, this is the best way for me to "keep my feet wet". I'll blog about what I learned at the conference once I pass the test.

I've been wanting to write my thoughts on High Fructose Corn Syrup (HFCS) for a while (especially since all of those commercials supporting it have been on TV). This morning I noticed that one of my favorite nutritionists, Marion Nestle, wrote an article for the San Francisco Chronicle about HFCS. Please read it! HFCS is not the devil, but it is found in devilish foods (i.e. junk food). So I personally avoid most products that are made with it (surprise, I don't buy much junk food!).

Hope everyone is doing well!

The Good and the Bad...

First the good...LSU won today 41 to 13 - Geaux Tigers!

And now the bad...Hurricane Gustav is heading for us, and I've evacuated from Baton Rouge to Covington to stay with the rest of my family. Three years ago Katrina put a tree through our roof...hopefully things will be better this time around. Keep all of the Gulf Coast in your prayers.

Anyway I figure this was as good a time as any to blog.

I tried to find some "kid-friendly" recipes for those of you with picky eaters...healthy versions of spaghetti and meatballs, mini meatloaf, and a chilaquiles casserole (its kind of like an enchilada casserole).

The recipes are from several sources...Martha Stewart's Everyday Food (my favorite magazine), Eatingwell.com, and FoodNetwork (recipes from Ellie Krieger, a dietitian).

Broccoli, Chickpea, and Tomato Salad -

• Per serving - 131 calories, 5.9 g fat, 15.8 g carbohydrate, 5.5 g protein, 4.9 g fiber (exchanges: ½ protein, 1 fat, ½ starch, 1 ½ vegetable)
• Notes - Make this Sunday night, and have it for a healthy lunch all week; you could have it with some leftover grilled chicken or canned tuna (chunk light…packed in water!) and serve it over lettuce or spinach

Banana-Nutmeg Smoothie -

• Per serving - 120 calories, 1 g fat (0.5 g saturated), 25 g carbohydrate, 4 g protein, 2 g fiber (exchanges: 1 fruit, ¾ milk); I modified the original recipe by only using 2 bananas and using skim milk instead of whole
• Notes - Serve this for a quick breakfast, snack, or dessert; substitute cinnamon for the nutmeg if you like!

Edamame Spread -

• Per serving - 115 calories, 4.1 g fat, 10.4 g carbohydrate, 8.2 g protein, 4.2 g fiber (exchanges: 1 fat, 1 protein, ½ starch)
• Notes - Serve this as a dip for veggies…red bell pepper strips, carrot and celery sticks, radish and cucumber slices; this dip isn’t as “starchy” as other bean dips and would be a good snack (as long as you aren’t dipping with tortilla chips!)

Lemony Sautéed Shrimp with Broccoli and Peas -

• Per serving - 261 calories, 7 g fat (2 g saturated), 21.4 g carbohydrate, 30.4 g protein, 6.6 g fiber (exchanges: 3 ½ protein, 1 starch, 1 vegetable, 1 ½ fat); I modified the original recipe by only using 2 teaspoons of olive oil in step 1 (instead of 2 tablespoons of butter) and and using 1 tablespoon of butter in step 3
• Notes - Complete the meal and serve with a whole grain (brown rice, quinoa, or whole wheat pasta); this recipe takes a short cut by using frozen shrimp and peas...buying pre-chopped broccoli will make it even easier

Carrot-Cumin Slaw -

• Per serving - 100 calories, 7 g fat (1 g saturated), 9 g carbohydrate, 1 g protein, 3 g fiber (exchanges: 1 ½ fat, 1 ½ vegetable); I modified the original recipe by only using 2 tablespoons of canola oil instead of 1/4 cup
• Notes - I love slaw salads…I buy pre-shredded cabbage and carrots in the produce section; this one will go well with Mexican dishes…enchiladas, tacos, fajitas; add shredded chicken or canned black beans (rinsed and drained) and have this as a light lunch

Mixed Leaf Salad -

• Per serving - 48 calories, 3.6 g fat, 3.6 g carbohydrate, 1.2 g protein, 1 g fiber (exchanges: ½ fat, 1 vegetable)
• Notes - Makes 8 small servings (or 4 large); save time and buy 2 bags of mixed lettuce

Chilaquiles Casserole -

• Per serving - 245 calories, 10 g fat (4 g saturated), 31 g carbohydrate, 9 g protein, 6 g fiber (exchanges: 2 starch, 1 vegetable, 1 protein, 2 fat)
• Notes - Complete the meal and serve with “carrot-cumin slaw”; one serving of this casserole provides nearly 25% of the Daily Value for fiber; on the website, some of the readers suggest using less enchilada sauce to keep the casserole from being too runny

Turkey Mini Meatloaves -

• Per serving - 196 calories, 6 g fat (2 g saturated), 18 g carbohydrate, 19 g protein, 3 g fiber (exchanges: ½ starch, ½ vegetable, 1 fat, 2.5 protein)
• Notes - Complete the meal and serve with “mixed-leaf salad” and oven-roasted sweet potato wedges

Turkey Meatballs with Quick And Spicy Tomato Sauce and Whole-Wheat Spaghetti -

• Per serving - 332 calories, 10 g fat (3 g saturated), 39 g carbohydrate, 23 g protein, 8 g fiber (exchanges: 2 starch, 2 vegetable, 1.5 fat, 2.5 protein)

Lagniappe...

Someone sent me an email to let me know which recipes they tried/liked/didn't like (which I really appreciate!)...one of her favorites was Ellie's Balsamic Chicken with Baby Spinach.

Here is an article and comparison on oatmeal...see if your favorite brand is one of the best. As I mentioned in the last post, I eat oatmeal for breakfast a lot...I add fruit and a few nuts and drink a glass of milk...whole grains and fiber from the fruit/oats and protein from the milk and nuts keep me full all morning! I don't use instant packaged oatmeal because I prefer to be creative and create my own flavor combinations and avoid any additives and artificial ingredients.

Here is a comparison/article on cold breakfast cereals too.

A New Twist On an Old Favorite

I eat oatmeal for breakfast just about everyday...I love it because its good for me (oats are a whole grain), I can make a big batch and eat it all week, and it tastes like dessert!

On Sunday, I usually cook 2.5 cups of old-fashioned oats with 5 cups of water, a pinch of salt, vanilla, cinnamon, and honey (or sugar, usually about 2 - 3 tablespoons). Then I add about 3 pieces of fruit (chopped with skin on - whatever is in season...recently I've been using peaches or Asian pears that I get at the farmer's market) and 1/2 cup of nuts (usually toasted). I cook all of this on the stove over med-high heat until the all of the liquid has been absorbed. Last, I add a splash of milk to make the whole thing creamier.

I figure this makes about 6 1-cup servings. When I reheat an individual serving I add a little more milk and zap it in the microwave for 1-1/2 minutes. Delish! And per serving - 270 calories, 9 g fat (1 g saturated), 44 g carbohydrates, 6 g fiber, 7 g protein (exchanges: 2 starch, 1 1/2 fat, 1/2 fruit). Add a glass of milk (or a cup of coffee!) and you are good to go.

Last week I came across a recipe for Baked Oatmeal and decided I had to try it. I made a few changes and additions to the original recipe. The result? Perfect! Even my sister who doesn't usually eat oatmeal liked it. Here is my version:

Baked Oatmeal
(serves 4)

The sweetener, fruit, and nuts are all flexible. I've used brown sugar and honey, peaches and pears, and walnuts. I plan on trying apples and bananas too.

1 1/2 cups old fashioned oats
pinch salt
1/4 tsp cinnamon
3 Tbsp brown sugar
1 cup skim milk
2 cups water
1/4 tsp vanilla
1/4 cup walnuts, chopped (toasting is optional but good!)
2 large piece of fruit, thinly sliced

Pre-heat oven to 350°F.

In a greased 8 x 8 inch baking dish, combine all ingredients except for the fruit. Stir to combine. Layer in the slices of fruit, submerging some, in a pretty pattern. Bake for 40 - 45 minutes, until center is set.

Let cool slightly before serving or cool to room temperature, slice into squares, and refrigerate.

Per serving - 269 calories, 7 g fat (1 g saturated), 46 g carbohydrates, 9 g fiber, 7 g protein (exchanges: 2 starch, 1 fat, 1/4 milk, 1/2 fruit)

Let me know if you try it! I plan on experimenting with the recipe...I'm thinking lite coconut milk, mango, and macadamia nuts sounds good.

Lagniappe...

Do you eat out a lot?

You may be interested in this website. It offers healthier suggestions for several local restaurants.

Here is a video and an article about menu labeling (a law that has been passed in several US cities including New York and San Francisco). It requires that chain restaurants post nutrition information on the menu boards at their restaurants.

I think this is a great idea and hope one day Louisiana (and Texas!) pass similar laws...and if you do too, visit this link to send a message to the governor.

Here are some shocking items on menus of several chain restaurants and some tips on making better choices at a few restaurants.

It's Been a While...

I'm back! Did you miss me?

It's been exactly 1 month...I've been so busy getting ready for my brother's wedding (and teaching dance) that I never could seem to find time to blog. The wedding was perfect, but I'm glad its over! The picture is of me with my sister (Hilary) and my sister-in-law (Jessica...she is also a dietitian).

The recipes this week are from a cookbook a friend gave me for Christmas, Sandra Lee Semi-Homemade Cooking Made Light. It's not my favorite cookbook (and the reviews of her recipes are not always good on the Food Network website), but the recipes are healthy so I figured I'd give it a try. If you haven't watched her show on the Food Network, Sandra's cooking philosophy is that "70% ready-made convenience products are added to 30% fresh ingredients". So when purchasing that 70% you will need to read labels and find products that are not overly processed...read ingredient lists and choose products with fewer ingredients (and ones that you recognize and could actually keep in your kitchen if you wanted to).

Something that comes up in the recipes is the use of mayo. Sandra suggests using low-fat mayo and/or non-fat plain yogurt. I don't really like low-fat mayo (I think it tastes gross)...yes it saves you calories and fat grams, but it replaces the fat with more sugar (as high fructose corn syrup), sodium, modified corn starch and other "unexpected" ingredients. And actually, most of the fat in mayonnaise is healthy fat (unsaturated); of the 11 grams of fat in 1 Tbsp of mayo, only 1.5 grams are saturated.

Here is the ingredient list for regular Hellmann's Mayo:

INGREDIENTS: SOYBEAN OIL, WATER, WHOLE EGGS AND EGG YOLKS, VINEGAR, SALT, SUGAR, LEMON JUICE, NATURAL FLAVORS, CALCIUM DISODIUM EDTA (USED TO PROTECT QUALITY).

Here is the ingredient list for light Hellmann's Mayo:

INGREDIENTS: WATER, SOYBEAN OIL, VINEGAR, MODIFIED CORN STARCH**, WHOLE EGGS AND EGG YOLKS, HIGH FRUCTOSE CORN SYRUP**, SALT, LEMON JUICE, XANTHAN GUM**, (SORBIC ACID**, CALCIUM DISODIUM EDTA) USED TO PROTECT QUALITY, PHOSPHORIC ACID**, DL ALPHA TOCOPHEROL ACETATE (VITAMIN E), BETA-CAROTENE**, CITRIC ACID**, NATURAL AND ARTIFICIAL** FLAVORS (SOY), PHYTONADIONE (VITAMIN K), PAPRIKA OLEORESIN.**INGREDIENTS NOT IN MAYONNAISE

Big difference!

All this said, I don't encourage you to start adding mayo to everything...it is still high in calories. I rarely use mayo...I don't get it on my sandwiches (I use mustard - Dijon or yellow - instead; 1 Tbsp of mayo has about 100 cal and 11 g fat...1 Tbsp of mustard has less than 15 cal and less than 1 g fat). When I make chicken salad, I either use less real mayo (I like my salad kind of dry) and/or I use plain non-fat yogurt that I've drained to thicken.

For thickened yogurt - Spoon yogurt into a small sieve lined with paper towels or coffee filters and set over a bowl. Place in the refrigerator for at least 1 hour (overnight would be ideal...the longer it sits the thicker it will be) until some of the liquid from the yogurt is released. Or you can just buy fat-free Greek yogurt such as FAGE, Chobani, or Oikos which is naturally thick.

Try the yogurt thing...its not bad and can be used in place of sour cream or mayo (per 1 Tbsp of: mayo - 100 cal, sour cream - 30 cal, light sour cream - 20 cal, non-fat yogurt - 8 cal).

I also like the idea of mayo made with heart healthy canola or olive oil...most mayo is made with soybean oil (Spectrum is one organic brand that makes these varieties...beware, Hellmann's does too, but it has ingredients similar to the light mayo).

Chicken Tarragon Salad -

• Per serving - 232 calories, 7 g fat (1 g saturated), 17 g carbohydrates, 2 g fiber, 27 g protein (exchanges: 1 ½ fat, 3 protein, 2 vegetables)
• Notes - If you would rather not use canned chicken, that’s fine…just substitute 1 pound of cooked and chopped chicken breasts; you could probably use less dressing…when I make chicken salad and serve in over a bed of lettuce, I hardly ever dress the lettuce too...I think the dressing on the chicken is enough; I would add more tarragon than the 1 teaspoon the recipe calls for (but I love tarragon)

Quinoa Salad -

• Per serving - 204 calories, 8 g fat (2 g saturated), 26 g carbohydrates, 4 g fiber, 8 g protein (exchanges: 1 ½ fat, 1 protein, 1 starch, 1 vegetable)
• Notes - Quinoa is pronounced "keen-wah"; you easily could make your own dressing…2 tablespoons olive oil, 2 tablespoons balsamic vinegar, 2 teaspoons Dijon mustard, 1 minced garlic clove, and salt/pepper; be sure to rinse the quinoa in a sieve before you add it to the chicken broth (refer to this previous quinoa post); make this a meal (maybe for lunch) by adding some protein…edamame, chickpeas, chicken, shrimp!

Herb-Crusted Salmon -

• Per serving - 303 calories, 15 g fat (3 g saturated), 17 g carbohydrates, 3 g fiber, 26 g protein (exchanges: 3 fat, 3 protein, 1 starch)
• Notes - I would season the salmon with salt and pepper and maybe use Italian seasoning instead of the herbs de Provence; you may not need to cook the salmon for the full time recommended

Island Chicken -

• Per serving - 312 calories, 5 g fat (1 g saturated), 26 g carbohydrates, 2 g fiber, 40 g protein (exchanges: 1 fat, 5 protein, 1 fruit, ½ starch)
• Notes - Complete the meal and serve with “Best Black Beans” and steamed green beans; if you eat a smaller portion of chicken (4 oz), the calories and grams of protein will be reduced

Herb Roasted Pork with Honey Dijon Mustard -

• Per serving - 227 calories, 3 g fat (1 g saturated), 23 g carbohydrates, 1 g fiber, 28 g protein (exchanges: ½ fat, 4 protein, ½ starch, ½ vegetable)
• Notes - Make sure you season the pork with salt and pepper too; I would probably cook the entire package (16 oz) of pearl onions with this recipe…more vegetables!

Best Black Beans -

• Per serving - 130 calories, 1 g fat (0 g saturated), 20 g carbohydrates, 6 g fiber, 10 g protein (exchanges: 1 starch, 1 ½ protein)
• Notes - Sandra must not believe in salt and pepper...add it! If you decide to use a fresh chopped onion, you should sauté it first (before adding the other ingredients) until it softens

Balsamic Roasted Onions -

• Per serving - 97 calories, 5 g fat (1 g saturated), 12 g carbohydrates, 1 g fiber, 1 g protein (exchanges: 1 vegetable, 1 fat, 1/3 starch)
• Notes - Here are some varieties of sweet onions

Lagniappe...

Here is a quiz on reading food labels. It is from a group that is creating a food scoring system (ONQI) to help shoppers make better choice in the supermarket - it may be put into use later this year.

ONQI stands for Overall Nutritional Quality Index. In theory it will make it easier for consumers to evaluate the nutritional quality by providing a single score for any food or recipe. Here is a sample ranking of food scores.

Slow Down and Cook

My slow-cooker (or crock pot as my grandmother called it) and I do not have a very close relationship. I hardly ever use it...cooking is stress relief for me and using a slow-cooker would deprive me of that! But I don't have a husband, kids, etc. And I'm POSITIVE that one day my opinion of this will change...so I won't get rid of it just yet!

All of the following recipes are for a slow-cooker. It can be a huge time saver if you plan ahead, have all the ingredients on hand, and spend a little extra time in the morning. If you do this, you can have dinner ready in the evening without having to come home and cook.

As usual, I've included a salad...don't worry, it's not a slow-cooker recipe. "Chicken and Citrus Slaw" is from a new cookbook I was given, Cowgirl Cuisine. I love it (thanks Jill!!), but haven't cooked from it very much. However, I have made this recipe (with a few modifications). It was featured in Food and Wine magazine and is really good.

If you have never tried steel-cut oats, you should (see the following recipe for overnight oatmeal...in the slow-cooker!). Steel-cut oats, sometimes labeled "Irish oatmeal," look like small pebbles. They are whole oat groats with the oat kernel removed from the husk and then cut into 2 or 3 pieces (very little processing...a good thing). They have a slightly chewy texture and nutty flavor. Look for these brands near the other oats in the grocery store:

McCann's (this is what I buy)
Quaker
Hodgson Mill
Arrowhead Mills
Bob's Red Mill

In the recipe you should not substitute regular rolled oats, which have a shorter cooking time. I love steel cut oatmeal. I make a big batch once a week using the Quick Soak Method and freeze individual portions in zip-loc bags for a quick weekday breakfast (or you could just refrigerate it).

Chicken and Citrus Slaw -

• Per serving - 265 calories, 13 g fat (2 g saturated), 10 g carbohydrate, 28 g protein, 2 g fiber (exchanges: 4 protein, 2.5 fat, 2 vegetables); I modified the original recipe by omitting the tortilla (and 1/4 cup oil for frying)
• Notes - Tofu fills in for mayonnaise in this dressing, offering creaminess without fat. If you don’t like tofu or don't have any, you could use 4 – 5 tablespoons of low-fat plain yogurt…plain low-fat yogurt (9 cal per Tbsp) is a WAY better option than low-fat mayo (50 cal per Tbsp) or low-fat sour cream (19 cal per Tbsp); you could simplify by using bags of pre-shredded coleslaw mix and pre-shredded carrots and a pre-cooked rotisserie chicken; I personally don't like chipotle chile in adobo so I omitted it and added 2 tsp cumin

Overnight Oatmeal -

• Per serving - 193 calories, 3 g fat (0 g saturated), 35 g carbohydrate, 6 g protein, 9 g fiber
  (exchanges: 2 starch, 1/2 fruit)
• Notes - As I've already mentioned, do not substitute regular rolled oats, which have a shorter cooking time; freeze 1 cup portions in zip-loc bags for a quick breakfast…when ready to eat, remove oatmeal from bag, place in a bowl , and microwave until warm (you may need to add more milk or water if too thick); nutrition bonus…36% daily value of fiber; complete the meal with a glass of low-fat milk (cow's, soy, etc.)

Apple Confit -

• Per serving - 98 calories, 0 g fat, 26 g carbohydrate, 0 g protein, 4 g fiber (exchanges: 1 fruit, ½ starch)
• Notes - Complete the meal (it would be good for breakfast, a snack, or dessert) by serving with low-fat yogurt and a few tablespoons of toasted walnuts; I'm not sure if you could leave the apple skins on or not, but it would add more fiber!

Middle Eastern Lamb Stew -

• Per serving - 319 calories, 15 g fat (5 g saturated), 15 g carbohydrate, 30 g protein, 5 g fiber (exchanges: 3 fats, ½ starch, 1 vegetable, 3 protein)
• Notes - Complete the meal and serve with whole wheat couscous, bulgur, or brown rice and a salad

Curried Squash and Apple Soup -

• Per serving - 95 calories, 0.5 g fat (0.1 g saturated), 22 g carbohydrate, 3 g protein, 4 g fiber (exchanges: ½ fruit, 1 starch)
• Notes - This make-ahead recipe keeps in the refrigerator for up to four days and up to two months in the freezer; you could serve the soup garnished with a dollop of sour cream or plain low-fat yogurt and chopped cilantro

Slow Cooker Vegetable Minestrone -

• Per serving - 105 calories, 1 g fat (2 g saturated), 21 g carbohydrate, 5 g protein (exchanges: ½ starch, 2 vegetables)
• Notes - To up the fiber content, you could add 1 cup of uncooked pearled barley instead of the pasta...if you do use pasta go for whole wheat (or at least Barilla Plus, Ronzoni Smart Taste, or Ronzoni Healthy Harvest); you could add ANY other non-starchy vegetables you like (green beans, zucchini, cauliflower, squash, cabbage, okra, bell peppers)
  

Lagniappe...

Like Italian food? Here is an article to read before heading out to your favorite Italian restaurant. It gives best (and worst) options when dining at Olive Garden and Macaroni Grill, but you can apply the information to other Italian restaurants as well.