Quinoa Egg Bake with Mushrooms, Tomatoes, and Avocado

October 22nd, 2012…the LAST time I blogged…what is going ON?!?

I guess life!  Football season, holidays, Super Bowl, dance competition season…leaves little time for blogging!

Anyway, I’m back (I’ve still been cooking plenty…if you follow me on insta you know that!).

And lately, I’ve been on a savory breakfast kick…not craving sweet yogurt or overnight oats as much.  At Magpie they serve two things for breakfast that I LOVE LOVE LOVE…different types of quiche and the most amazing breakfast casseroles (ham and cheese is my fave). 

I wanted to find a way to make something similar…with 3 requirements: it needed to be a make-it-for-the-week kind of dish, incorporate vegetables, and contain minimal starch. 

Something like a crustless quiche?  But heartier and more casserole-like?  Bingo.

I made this Quinoa Egg Bake as is…cheese and all…then tried it sans cheese adding the fat back in the form of avocado.  I love it both ways.  Hil not so much (although she’s not much of a breakfast eater)…you be the judge.  It’s completely customizable.  And it reheats pretty well too!  Just note that if any of the vegetables you decide to use have a lot of water, you should first cook them separately. 

Quinoa Egg Bake with Mushrooms, Tomatoes, and Avocado
adapted from Whole Foods

makes 5-6 servings

8 ounces (or more!) mushrooms, sliced…button, cremini, etc.
1/2 teaspoon olive oil
salt and pepper
1 cup cherry tomatoes, halved
1 avocado, cubed
1/4 teaspoon olive oil
1/2 cup uncooked quinoa*
8 eggs
1 1/4 cup milk**
1/2 teaspoon salt
1/2 teaspoon pepper

Heat 1/2 teaspoon oil in a 12-inch skillet over medium-high heat until shimmering. Add mushrooms and cook, stirring occasionally, until mushrooms release liquid, about 5-10 minutes. Season with a little salt and pepper, increase heat to high and cook, stirring occasionally, until liquid has completely evaporated, about 5 minutes longer.

In the meantime, preheat oven to 350°F. Grease an 8-inch x 8-inch glass baking dish with 1/4 teaspoon olive oil and set aside.

Put quinoa into a fine mesh strainer and rinse until cold running water until water runs clear; drain well.  Spread rinsed quinoa evenly over the bottom of the greased baking dish.  Spread cooked mushrooms, halved tomatoes, and cubed avocado over the quinoa.

In a large bowl, whisk together eggs, milk, salt, and pepper; pour mixture over quinoa-vegetable mixture in prepared dish.

Cover tightly with foil and bake 45 minutes. Remove foil and continue baking, until center is set (when it doesn’t move much when the dish is jiggled), 10 to 15 minutes more. Set aside to let cool briefly, then slice and serve.

Per serving (based on 6 servings): 235 calories, 13 g fat (3.7 g saturated), 16 g carbohydrates, 3 g fiber, 14 g protein (2 1/2 fat, 2 protein, 1 veg, 1/2 starch)…FYI…5 servings would make it 282 cals…that’s probably what I end up eating

* Although I haven’t tried it, I imagine you could omit the quinoa…just make sure the egg mixture gets under the vegetables a little so they don’t stick to the bottom.

** I used whole milk because that’s what I buy.  So that’s what I calculated the nutrition info with too.

Lemon and Honey-Flavored Chicken

So many of my best friendships have started over food…shocker right? I’m sure that doesn’t surprise anyone.

In 2007, I had just moved to Houston for a dietetic internship. I was sitting in my first day of class at U of H wondering which of the interns I was going to make friends with first. This chatty girl was volunteering to make a birthday cake…from scratch…for one of the other intern’s birthdays. Bingo. I offered to help her…the rest is history (I’m pretty sure we made this Paula Dean red velvet cake).

Over the next 2 years, Danielle and I threw many dinner (and dessert!) parties for our new friends.  I miss her and wish she would move to Louisiana…she equally wishes I would move back to Houston…and is always trying to “fix me up” with a Houston boy :)

My most recent found-through-food friend, Brei, (we bonded over an instagram pic of a post-dinner drink of Bailey’s & coffee), gave me a beautiful new cookbook for my birthday earlier this year.  This is the first recipe I made from La Tartine Gourmande (from the blog of the same name).  I’m always attracted to recipes that include a large serving of vegetables…and those that I can prepare ahead of time and eat all week. 

   

I omitted some of the oil and left out the olives (I wish I liked olives!).  I cooked the chicken with the skin on, but didn’t eat it…I think??!  There is a lot of “sauce” so I decided to serve it over whole wheat cous cous.

Lemon and Honey-Flavored Chicken
adapted from La Tartine Gourmande

makes 4 generous servings

juice of 1 lemon
2 tablespoons honey
1 tablespoon chopped fresh oregano (or 1 teaspoon dried)
3 garlic cloves, minced
1 tablespoon olive oil
salt and pepper
4 chicken legs (about 2 pounds)
4 green zebra tomatoes, quartered (I actually managed to find green tomatoes…if you can’t, just use whatever you want)
1/4 cup cold water
1 pound haricots verts (thin French green beans…or just use regular…I did)

In a bowl, combine the lemon juice, honey, oregano, garlic, and oil.  Arrange the chicken legs in a large baking dish and coat them with this sauce. Cover with plastic wrap and refrigerate for 30 minutes (or longer).

Preheat the oven to 375F. Add the tomatoes and 1/4 cup water to the chicken.  Season the chicken and tomatoes with salt and pepper.  Place in the oven, and bake for 50 minutes, or until golden brown.

While the chicken is cooking, blanch the green beans in a pot of salted boiling water for 5 minutes. Drain and rinse them under cold water to stop the cooking; set aside.

Five minutes before the chicken is done, add the green beans to the dish and return to the oven (I ended up cooking them a little longer than 5 minutes…I wanted them to brown a little more).

Per serving (without skin): 409 calories, 13g fat (2.9 g saturated), 21g carbohydrates, 4.5 g fiber, 46 g protein (2.5 fat, 6.5 protein, 1.5 veg)

* have you been missing me??  Football season is in full swing and I just can’t seem to keep up with the blog as often as I’d like…but follow me on insta (@blairburas) and twitter (@deliciouslygold)…I post pics of what I’m eating regularly!

Tilapia Baked in Foil with Zucchini and Tomatoes

I love it when I find a recipe and instantly know a) it’s going to be delicious and b) it’s going to be a regular in the quick weeknight meal rotation (along with midnight asparagus & creamy eggs and eggs baked in roasted tomatoes…I obviously have an egg obsession).

 

This is a Cooks Illustrated/America’s Test Kitchen recipe….which NEVER fail (this gratin is from the same publication and is just as delicious!). It’s one of my long standing magazine subscriptions. I have 2 of their cookbooks that I swear by…The America’s Test Kitchen Family Cookbook and also the healthy version.

   

I’ve used tilapia every time I’ve made this, but ATK says you could use cod, haddock, red snapper, halibut, and sea bass as long as the fillets are 1 to 1¼ inches thick.

To speed up the process, I salt the zucchini and make the tomato mixture ahead of time (at the beginning of the week if I plan on having this multiple times throughout the week) and store it in the fridge. Then the morning of, I take a frozen fillet out of the freezer (frozen fish is a staple in my freezer) and defrost it all day in the refrigerator. At night when I get home from the studio, I assemble it as the oven pre-heats, and bake it for 15 minutes. Easy and quick!

The recipe has very little added fat (not that fat is a bad thing!) and uses produce that’s in season right now…tomatoes, zucchini, and fresh herbs (although I used dried…can’t wait to have a herb garden again!).  I also added sautéed mushrooms the last time I made it which made it EVEN BETTER if possible!

Tilapia Baked in Foil with Zucchini and Tomatoes
from CooksIllustrated.com

Makes 4 servings (it’s really easily halved too!)

1 pound zucchini (2 medium), ends trimmed and sliced crosswise into 1/4-inch-thick rounds
Salt and pepper
½ pound tomatoes*, cored, seeded, and chopped into 1/2-inch pieces (about 1 cup)
2 tablespoons extra virgin olive oil
2 medium garlic cloves, minced or pressed
1 teaspoon minced fresh oregano leaves (or 1/4 teaspoon dried)
1/8 teaspoon red pepper flakes (I omitted this)
4 tablespoons dry white wine
4 skinless tilapia fillets (or others mentioned above), 1 to 
1 ¼ inches thick (about 6 ounces each)
¼ cup minced fresh basil leaves (optional…I also omitted it because I didn’t have any)
Lemon wedges for serving

Toss sliced zucchini with ¼ teaspoon salt in a colander and let drain for 30 minutes (it will release about 1 to 2 tablespoons liquid). Arrange zucchini on a clean dish cloth (be green!) or a triple layer paper towels and pat dry pressing firmly to remove as much liquid as possible.

Meanwhile, combine chopped tomatoes, oil, garlic, oregano, red pepper flakes (if using), ¼ teaspoon salt, and 1/8 teaspoon pepper in medium bowl. Pat fish dry with paper towels; season with salt and pepper.

Adjust oven rack to middle position and heat oven to 450 degrees.

Cut eight 12-inch sheets of foil; arrange four flat on counter. Distribute drained/dried zucchini among center of foil sheets, in two overlapping rows. Pour 1 tablespoon wine over each pile of zucchini.

Place one fillet on top of each zucchini pile, then top each with ¼ of the tomato mixture.

Place second square of foil on top of fish; crimp edges together in ½-inch fold, then fold over two to three more times to create a packet about 7 inches square. Place packets on rimmed baking sheet (overlapping slightly if necessary).

Bake packets 15 minutes. Carefully open foil, allowing steam to escape away from you.  To test for doneness of the fish use a sharp tipped knife to gently prod it…it should flake apart easily when done. Using thin metal spatula, gently slide fish and vegetables onto plate/bowl with any accumulated juice (the liquid is so good…don’t skip it!); sprinkle with basil. Serve immediately, passing lemon wedges separately.

Notes

* I’ve used all types of tomatoes…cherry, creole, etc…use whatever looks the best to you!

** The packets may be assembled several hours (not days) ahead of time and refrigerated until ready to cook. If the packets have been refrigerated for more than 30 minutes, increase the cooking time by 2 minutes. Open each packet promptly after baking to prevent overcooking.

** As I said above, I’'ll eat this for a whole week and am only cooking for myself…so I prep the zucchini and tomatoes ahead. Then each night (or afternoon) I assemble a single packet.

Per serving: 267 calories, 10 g fat (2.3 g saturated), 7g carbohydrates, 2 g fiber, 36 g protein (2 fat, 5 protein, 1/2 veg)

Baked Eggs in Whole Roasted Tomatoes

Eggs are more than often a go-to dinner for me.  They are a great source of high quality protein that cook quickly…which means it’s a perfect dinner for me when I get home late from the studio.  Midnight asparagus with creamy eggs are a staple in my diet, but these eggs baked in tomatoes are giving them a run for their money! 

I save time by pre-roasting the tomatoes.  Then, when I’m ready to eat them, I reheat the tomatoes (in the oven or micro) and continue with the recipe. 

This would be a great side dish for brunch, but I eat it as a meal (dinner)…so I have 2 servings.  A slice of whole wheat toast works perfectly to soak up the yummy juices from the tomato and the runny yolk of the egg (don’t over cook the yolk!).

As a sidenote…follow me on Instagram (@blairburas) and pinterest (@deliciouslygold) to see what I’m eating everyday and see recipes I can’t wait to try.

Baked Eggs in Whole Roasted Tomatoes
adapted from Whole Living

makes 6 servings

6 large tomatoes 
3 teaspoons extra-virgin olive oil
salt and pepper
1 tablespoon fresh thyme leaves (or 1 teaspoon dried) 
2 ounces of feta (6 tablespoons)
6 large eggs

Heat oven to 400 degrees. Slice the top off each tomato and use a small spoon to remove core and seeds (I used the spoon to scoop around the edges, then with my hands “twisted” the cut portion until it detached from the base).  Don’t cut too close the the sides…you need the outsides of the tomato to hold their shape during baking.

Arrange in a baking dish, drizzle each tomato with 1/2 teaspoon of oil, and season with salt and pepper. Sprinkle with thyme. Roast until tomatoes are tender and caramelized, about 30 minutes*.  Remove tomatoes from the oven.  If a substantial amount of juice has accumulated in the tomato, carefully drain it out (right into the baking dish is fine).

Crumble the feta into each tomato then crack an egg into each and season with salt and pepper. Bake until eggs are just set, 7 to 9 minutes more…pay attention to the white…you want it to turn white but the yolk to still be runny!

Notes – Some of my tomatoes didn’t hold their shape very well (the walls split)…so, before adding the egg, I propped these mis-shaped tomatoes against the wall of the baking dish for extra support…this way the egg didn’t run out…once the egg sets it will hold the tomato together; For better aim, crack the egg into a teacup first, then pour it on the tomato

* I used Italian seasoning (actually Zoe’s kitchen seasoning) in place of the thyme

Per serving – 148 calories, 8 g carbohydrates,  2.2 g fiber, 8.6 g fat (3 g saturated), 9 g protein (exchanges: 1/2 vegetable, 1.5 fat, 1 protein)

Summer Vegetable Gratin

I seriously live for summer produce.  I love this time of year because the farmer’s market is bursting with fresh zucchini, yellow squash, tomatoes, green beans, basil, blueberries, peaches, watermelon (I could go on and on!).  I can’t wait ‘til Saturday so I can head downtown to pick up all of it (I read that there were peaches this past Saturday!!!!!!).

   
 

I made this summer vegetable gratin a few years back for my dad (I love cooking for him…he’s great for my culinary “self esteem”…he always loves everything I cook!). 



I recently wrote about my mom’s influence on my healthy eating habits.  But my dad was a great role model too!  He eats healthier than any dad I know (this wasn’t always the case…he was not a healthy eater as a kid!).  Two things I love because of him are salmon (really any fish) and oatmeal (I love staying at his house and waking up to a yummy bowl of fruit & oatmeal).

   
  

This recipe takes a little bit of planning ahead (you have to salt/drain the tomatoes and squash to extract the excess moisture)…but it’s so worth it!  The flavors are summery and fresh.  The parmesan-bread crumb topping adds the perfect crunch.  And the tomatoes, basil, and thyme make the whole thing taste almost lasagna-like.

So head to your local farmer’s market this weekend and give this recipe a try!




Summer Vegetable Gratin adapted from Cook’s Illustrated

makes 8 servings

4 tablespoons plus 1 teaspoon extra-virgin olive oil, divided
1 pound zucchini, ends trimmed and sliced crosswise into 1/4-inch-thick slices (see note)
1 pound summer squash (yellow), ends trimmed and sliced crosswise into 1/4-inch-thick slices (see note)
2 teaspoons salt
1 1/2 pounds ripe tomatoes (about 3 large), sliced 1/4 inch thick
2 medium onions, halved lengthwise and sliced thin pole to pole (about 3 cups)
3/4 teaspoon ground black pepper
2 medium garlic cloves, minced or pressed through garlic press (about 2 teaspoons)
1 teaspoon dried thyme
1/2 cup panko (or other bread crumbs…homemade maybe!)
1/2 cup grated Parmesan cheese
1/4 cup chopped fresh basil leaves

Toss zucchini and yellow squash slices with 1 teaspoon salt in large bowl; transfer to colander set over bowl. Let stand until at least 3 tablespoons of liquid has been released, about 45 minutes. Arrange slices on triple layer paper towels (or a clean kitchen towel…go green!); cover with another triple layer paper towels (or another clean kitchen towel). Firmly press each slice to remove as much liquid as possible.

While the squash is draining in the colander, place tomato slices in single layer on double layer paper towels (or a clean kitchen towel) and sprinkle evenly with 1/2 teaspoon salt; let stand 30 minutes. Place second double layer paper towels (kitchen towel) on top of tomatoes and press firmly to dry tomatoes.

Meanwhile, heat 2 teaspoons oil in 12-inch nonstick skillet over medium heat until shimmering. Add onions, remaining 1/2 teaspoon salt, and 1/4 teaspoon pepper; cook, stirring occasionally, until onions are softened and dark golden brown, 20 to 25 minutes. Set onions aside.

Adjust oven rack to upper-middle position and heat oven to 400 degrees. Spray a 13- by 9-inch baking dish with cooking spray and set aside.

Combine garlic, 3 tablespoons oil, remaining 1/2 teaspoon pepper, and thyme in small bowl. In large bowl, toss zucchini and summer squash in half of oil mixture, then pour into greased baking dish (arranging into a flat-ish layer…no need to be perfect).

Arrange caramelized onions in even layer over squash. Slightly overlap tomato slices in single layer on top of onions. Spoon remaining garlic-oil mixture evenly over tomatoes.

Bake until vegetables are tender and tomatoes are starting to brown on edges, 40 to 45 minutes.

Combine bread crumbs, 2 teaspoons oil, and Parmesan in medium bowl. Remove baking dish from oven and increase heat to 450 degrees. Sprinkle bread-crumb mixture evenly on top of tomatoes. Bake gratin until bubbling and cheese is lightly browned, 5 to 10 minutes. Sprinkle with basil and let sit at room temperature 10 minutes before serving.

Per serving – 148 calories, 9.5 g fat (2 g saturated), 13 g carbohydrate, 3 g fiber, 4.8 g protein (exchanges: 2 fat, 2 vegetable)

Notes – try to buy zucchini and yellow squash of roughly the same diameter (you could use just one or the other); serve the gratin alongside grilled fish or meat (I ate it as a main course with a sunny side up egg on top)

Slow-Roasted Tomatoes

I’ve kept this recipe from you for way too long.  Which is a shame because it’s so easy and delicious.  You take ordinary tomatoes (even tasteless out of season ones) and roast them low and slow.  The result is that they magically turn into the most mouth-watering tomato you can imagine.  Seriously, they are bursting with flavor. 



I like using the smallest tomatoes I can find…either cherry or grape.  Romas would work well too.
When I have these in my fridge they find their way into salads, sandwiches, omelets…or I just eat them plain…by the handful.  They would make a fabulous pizza topping or be a nice addition to any pasta dish.  I’m using them this week in my chicken feta tabbouleh.




Slow-Roasted Tomatoes adapted from Dorie and Deb

1 pint cherry (or grape) tomatoes
Pinch of salt (kosher or sea salt for me)
Pinch of freshly ground pepper
2 teaspoons extra-virgin olive oil

Center a rack in the oven and preheat the oven to 250 degrees F. Line a baking sheet with parchment paper or a silicone baking mat.

Cut the tomatoes in half and add them to a mixing bowl.  Toss tomatoes with salt, pepper, and oil.  Place them cut-side up on the lined baking sheet.

Roast the tomatoes for about 3 hours. When they're done, the tomatoes will be shriveled and a little dry looking, but when pressed gently they will still be a juicy.

Use immediately or cool them on the baking sheet and store in an air tight container in the refrigerator. 

* sometimes I add Italian seasoning in addition to the salt, pepper, and oil
* you might as well double the recipe!  use two baking sheets to prevent overcrowding the pan

Chicken and Feta Tabbouleh

 

My “daughter” (Hilary) is going on her mini Spring Break this weekend and requested a few things to take with her:  chicken salad and tabbouleh.  Being the good sister that I am, I happily obliged.  Plus I’ve needed a good excuse to get out of this cooking/blogging slump.

Last summer I mentioned to one of the dance moms who was making tabbouleh for dinner how much I loved it!  Hers had chicken and feta…could it get any better??  She returned that night to pick up her daughter with some for me to try and the recipe.  How exciting!  It was amazing…and healthy, the recipe was from Cooking Light!

Later that month I brought the recipe with me on our family beach trip and it was a hit there as well.  Even our “extra-mayo”, “no-butter-please, country-crock-only" friend loved it! 
 

Tabbouleh is made with bulgur (a quick cooking form of wheat…which is a fiber-rich whole grain), tomato, lots of parsley, and mint.  I opted to leave the mint out.  Bulgur can be tricky to locate…you may be able to find it by the rice and other grains in a regular grocery store.  Whole Foods definitely has it.  In Albertson’s it was by the olive oil?!?

Other changes I made: 1) baked my own chicken…but rotisserie is definitely easier, 2) used a little more olive oil, and 3) doubled the recipe.

I would probably have a smaller serving (not 1 1/2 cups) and serve it over lettuce…yes, another salad!

Chicken and Feta Tabbouleh
adapted from CookingLIght.com

Makes 4 large servings (1 1/2 cups)

3/4  cup  uncooked bulgur
1  cup  boiling water
2  cups  chopped skinless, boneless rotisserie chicken breast
1  cup  chopped plum tomato
1  cup  chopped English cucumber (or a regular one with/ the seeds removed)
3/4  cup  chopped fresh parsley
1/2  cup  (2 ounces) crumbled feta cheese
1/3  cup  finely chopped green onions
1/4  cup  chopped fresh mint
2  tablespoons  fresh lemon juice
1  tablespoon  extra-virgin olive oil
1  teaspoon  minced garlic
1/4  teaspoon  salt
1/4  teaspoon  ground cumin
1/4  teaspoon  black pepper

Place bulgur in a medium bowl; cover with 1 cup boiling water. Let stand 15 minutes or until liquid is absorbed. 

Combine chicken and remaining ingredients in a large bowl. Add bulgur to chicken mixture; toss gently to combine.  Taste and re-season with salt, pepper, and cumin.

Per serving (1 1/2 cups) – 296 calories, 9.5 g fat (3.4 g saturated), 26 g carbohydrates, 6 g fiber, 28 g protein (exchanges: 1 1/2 starch, 1/2 vegetable, 3 protein, 2 fat; WW points: 6)

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)

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.

Vegetarian for a Day

One of my go-to websites for recipes is epicurious.com. SELF magazine is one of the publications the website provides recipes from (others include Bon Appetit and Gourmet). All of the recipes in SELF are supposedly health-conscious and provide the nutritional analysis; however, I had a more difficult time finding good, nutritious recipes than I thought I would (some of them looked gross and had poor ratings). There were lots of other recipes that looked yummy, but needed to be "modified" to make more healthful...I end up doing this when I cook all of the time (by switching from butter to oil and using less of it, adding more veggies, cutting back on high fat ingredients, using whole grain products when appropriate, etc).

All of the recipes this week are vegetarian (not vegan though). They all provide (or give a suggestion for) a non-meat form of protein, such as beans, nuts, cheese, eggs, or seafood. It's not a bad idea to have a vegetarian day/dinner/meal at least once a week. It can help keep your saturated fat and cholesterol intake in check (although not the case with the egg and cheese). It also encourages you to eat more beans...something I feel people avoid because they contain "dreaded" carbohydrates. Beans are full of fiber and contain a good source of lean protein. They are also an excellent source of folate, something all women in child-bearing years need to help prevent birth defects. And canned beans are so easy! Just rinse them and they are ready to go. Definitely not something to avoid!

Eating less meat/poultry is also good for the environment!

Anyway...For a treat, I also included a dessert recipe. Of course it is made with fruit, but it looks really good (and served with vanilla frozen yogurt, even better!)

Asian Spinach Salad with Orange and Avocado -

• Per serving - 152 calories, 11 g fat (1.3 g saturated), 14 g carbohydrates, 6.2 g fiber, 2.5 g protein (exchanges: 2 fats, 2 vegetables)
• Notes - Complete the meal with some lean protein...salmon, tuna, shrimp...your choice; buy fresh ginger and keep what you don’t use in the freezer; save small glass jars to use when making salad dressings...put all of the ingredients in the jar, put the lid on, and shake; you could substitute canned mandarin oranges in packed in juice or light syrup

Eggplant Cannelloni -

• Per serving - 259 calories, 10.7 g fat (4.7 g saturated), 32 g carbohydrates, 10.8 g fiber, 10.5 g protein (exchanges: 2 fats, 1.5 protein, 4.5 vegetables)
• Notes - Complete the meal with roasted asparagus and a side salad; jars of red peppers are usually by the pickles/olives/etc; notice the number of servings (4)...you will probably get to eat more than one roll!; you could substitute store bought tomato sauce instead of making the roasted red pepper sauce, but make sure you choose a brand that has little/no added sugar and only “expected” ingredients...see my previous post on pasta sauce for more info

Black-bean and Tomato Quinoa -

• Per serving - 361 calories, 9.4 g fat (0.9 g saturated), 55 g carbohydrate, 10 g fiber, 14 g protein (exchanges: 2 fats, 1 protein, 1 vegetable, 3 starches); I modified this recipe from the original by replacing the 2 T butter and 1 T vegetable oil with only 2 T olive oil
• Notes - Quinoa is a fast-cooking, protein-packed, whole grain...could it get any better??? you can find it in Whole Foods Market (by the bulk grains and bagged/boxed rice)...in other grocery stores look for it in the natural/health food isle...you should always rise the quinoa first to remove the natural bitter residue; complete the meal by doubling the dressing and using the other 1/2 over a side salad

Roasted Shrimp and Mushrooms with Ginger and Green Onions -

• Per serving - 179 calories, 11.2 g fat (2 g saturated), 7 g carbohydrates, 1 g fiber, 10 g protein (exchanges: 2 fats, 1.5 protein, 1 vegetable); I modified this recipe for the original by replacing the 1/4 cup canola oil with 4 teaspoons...this saves you 156 calories and 18 grams of fat per serving!
• Notes - Complete the meal by roast asparagus alongside and serving with brown rice...toss the trimmed asparagus spears with olive oil, salt, and pepper, and place on a separate rimmed baking sheet; although I haven’t tried this, you may be able to use peeled shrimp with similar results...you may need to reduce the cooking time to prevent the shrimp from becoming tough; the recipe calls for oyster mushrooms, but you could use any other variety you like

Veggie Cassoulet -

• Per serving - 382 calories, 7.8 g fat (1 g saturated), 66 g carbohydrates, 15.5 g fiber, 19.6 g protein (exchanges: 1.5 fats, 2 protein, 3 vegetables, 2 starches)
• Notes - A cassoulet is a rich, slow-cooked bean stew or casserole originating in the southwest of France, containing meat...this vegetarian version is packed full of fiber

Spinach and Sun-dried Tomato Frittata -

• Per serving - 289 calories, 13.4 g fat (5.2 g saturated), 27.7 g carbohydrates, 4.3 g fiber, 17.5 g protein (exchanges: 2.5 fats, 2 protein, 1 starch, 1 vegetable)
• Notes - Breakfast for dinner is always fun...you have more time to spend preparing dishes that take too long in the morning; you can substitute any vegetables that you have in the fridge; if you don’t have small baking dishes you could use a pie plate or an oven-proof 6-inch skillet...the cooking time may be a little longer

Poached Rum Raisin Pears -

• Per serving - 161 calories, 2 g fat (1 g saturated), 35 g carbohydrates, 7 g fiber, 1 g protein (exchanges: 1 fat, 2 fruit)
• Notes - It may be good to add a cinnamon stick (or some ground cinnamon) too; depending on how much alcohol actually cooks out will determine the number of calories and servings of fat...if all of the alcohol cooked out (which it doesn’t, but most will) there would be 143 calories and you would count 0.5 fats...i’ll assume at least two-thirds of it evaporates...that’s how I determined the “per serving” analysis

FYI...Buying juice is getting tricky these days...all sort of new "things" added to help with some health condition (omega-3's, antioxidants, etc.). Here is an article about new juice products and whether or not they are worth the extra money.

Start of Something New

When I first started working as a dietitian at Life Time Fitness (Cinco Ranch, TX) and teaching the TEAM weight loss (TWL) classes, I had a lot of requests for healthy recipes. So in January 2008, I began writing a weekly email to all of my clients and the TWL participants that included nutrition information and recipes.

Each week the recipes included 1 lunch recipe (usually a salad...an inspiring one - no iceberg lettuce and ranch here!) and at least 5 dinner recipes (one for each night of the week). Occasionally, I included a dessert/snack/breakfast recipe as well.

Now that I am moving back to Louisiana, my plan is to continue sending recipes through this blog. I LOVE researching recipes, but because I only cook for myself, I don't get to put most of the ones I find to good use. This way I can...through you!

Because some of the recipes I find aren't up to my nutritional standards, I may modify them and make a note of it in each post (and alter the nutritional information accordingly).

And if you read the "notes" listed with each recipe, you will see that I sometimes make suggestions on how to "complete the meal" by adding a couple of servings of vegetables and a whole grain...they are just suggestions, but you should try to add at least one veggie side dish to the meal.

I will also be posting links to websites/articles/food products that I find interesting and think you might too.

The first weeks recipes (from the week of January 21st, '08) come from Martha Stewart's Everyday Food Magazine (one of the most favorite magazines I get! And like the title says, its "everyday food"...nothing too fancy, no crazy ingredients, quick and easy recipes, and it provides the nutrition info for all of the recipes...they aren't always healthy though). Enjoy!

Caesar Salad with Spicy Shrimp -

• Per serving - 282 calories; 12.6 g fat; 23.6 g protein; 18.6 g carbohydrates; 4.3 g fiber (exchanges: 1 starch, 3 protein, 2 fat, 2 vegetables)
• Notes - Anchovies are optional...I've made it without them!

Fish Tacos -

• Per serving - 399 calories; 11.5 g fat; 30.7 g protein; 42.5 g carbohydrates; 3.7 g fiber (exchanges: 4 protein, 2 fat, 2 starches, 1 vegetable)
• Notes - Make sure you buy tortillas that have between 80 and 100 calories each (or less), and whole wheat or corn tortillas would be the better choice

Lemon Herb Chicken -

• Per serving - 218 calories; 2.5 g fat; 43.3 g protein; 4.3 g carbohydrates; 1.3 g fiber
  (exchanges: 6 protein, ½ fat)
• Notes - This is based on an 8 ounce, uncooked, chicken breast… if you eat a smaller portion of chicken, the calories and protein will be less; you can use 2 tsp dried tarragon in place of the fresh
• Complete with meal with steamed green beans and whole wheat couscous or brown rice

Mushroom Barley Soup -

• Per serving - 352 calories; 15.7 g fat; 13.5 g protein; 41.7 g carbohydrates; 6.8 g fiber(exchanges: 3 fat, 1 vegetables, 2 starches, ½ protein)
• Notes - You could omit the bacon completely (or use turkey bacon) and instead start with step 2 adding 1 Tbsp of olive oil...this will cut the fat to around 5 g per serving (1 fat exchange)

Pork Cutlets Parmesan -

• Per serving - 254 calories; 13.3 g fat; 22.7 g protein; 9.7 g carbohydrates; 0.4 g fiber
  (exchanges: 3 protein, 3 fat, ½ starch)
• Complete the meal with "Tomatoes and Artichoke Hearts"...you could serve this with a low-fat marinara sauce, too

Tomatoes and Artichoke Hearts -

• Per serving - 76 calories; 3.7 g fat; 2.4 g protein; 9.6 g carbohydrates; 2 g fiber
  (exchanges: ½ fat, 2 vegetables)

Spaghetti Squash with Garlic -

• Per serving - 83 calories; 3.9 g fat; 1.3 g protein; 12.7 g carbohydrates; 2.7 g fiber(exchanges: 1 fat, 2 vegetables)
• Notes - This makes a lot of squash, and I think it really makes 8 servings (not 4 like the recipes says) so the nutrition info posted is for 8...I would also only use 1 Tbsp oil (this will cut the fat to less than 2 g per serving (about 1/2 fat)

Post a comment and let me know what you think about the blog. And if you try any of the recipes, comment about that too!

Here is an interesting article on the importance of eating "whole" fruits and vegetables.

Have a great weekend!