Wednesday, September 12, 2012

Sabika's *Amazing* Baked Salmon

What You'll Need:
1 lb (approximately) filleted salmon, with skin
1/2 lime
1/2 tsp alderwood smoked salt
1/4 tsp black pepper

What To Do:
Preheat oven to 400 degrees.

Wash salmon fillet; pat dry with paper towel.  Place salmon fillet (skin side down) on baking tray, lined with foil. Evenly rub salt and pepper over salmon. Squeeze about 1/2 of the juice from the lime over the salmon (save some for later use).  Bake for 20 minutes, or until cooked through.  Remove salmon from oven and squeeze remaining lime juice over freshly baked salmon. Serve with fresh salsa and brown rice.

Thank you for sharing your recipe, Sabika!

* Reduce amount of salt if you need to watch your sodium intake

Wednesday, July 18, 2012

Dressing-Free Greek Salad

What You'll Need:
3/4 of a cucumber, diced
2 roma tomatoes, diced
1/2 c. (approximately 20) pimiento stuffed manzanilla olives, rinsed and minced
1/4 c. red onion, diced
1/2 red bell pepper, diced
2 haas avocado (or any small avocado), diced
3.5 oz reduced fat, low-sodium crumbled feta cheese

What To Do:
Mix cucumber, tomatoes, olives, onions and bell pepper in a large bowl.  Gently mix in diced avocado and feta cheese. Tastes best when served chilled.

*To reduce sodium content further: make sure to rinse the olives; you can reduce the amount of olives as well.

Monday, April 9, 2012

Pan Seared Turkey Burgers

 Yield: 6 servings

What You'll Need:
1 lb ground lean turkey meat
1/2 red bell pepper, diced
1 tsp garlic powder
1 tsp coriander powder
1 tsp onion powder
1 tsp worcestershire sauce
1/2 tsp hickory flavored liquid smoke
1/4 tsp salt
1/4 tsp Old Bay Seasoning
1/4 tsp black pepper
1/4 tsp carom seeds (a.k.a.- ajwan, ajwain, bishop's weed)
pinch lemon pepper

What To Do:
Mix all ingredients together in medium sized bowl.  Divide into 6 parts, form patties (3/4" to 1" thick).  Lightly spray non-stick frying pan with olive oil, heat over medium/high (closer to medium) heat.  Cook patties for 5 minutes, covered on one side. Flip and cook for 3 minutes uncovered. Cook an additional 2 minutes covered, or until juices are clear and patties are thoroughly cooked. You can reduce the heat to slightly lower than medium, if the patties start to dry up towards the last 2-3 minutes of cooking.

Wednesday, March 21, 2012

Foil-Grilled Balsamic Glazed Potatoes

What You'll Need:
2 golden potatoes, cubed (1" to 1.5" cubes; you can leave the skin on)
1 large yam, peeled and cubed (1" to 1.5")
1/4 red bell pepper, diced
5-6 white mushrooms, sliced
2 cloves fresh garlic, minced (or 1/2 tsp garlic powder)
1/4 white onion, diced
1/3 c. balsamic vinegar
1 Tbs dried parsley flakes
2 tsp olive oil
1 tsp hickory flavored liquid smoke
1/4 tsp salt
1/8 tsp chipotle chili powder (optional)

What To Do:
Preheat grill (medium-high, if using gas)
Place all ingredients in a large bowl. Mix well so that spices, vinegar and oil evenly coat all vegetables and mushrooms.  Place potato mixture on a large piece of heavy duty foil. Fold foil to create a packet; fold edges upwards and seal (note: best results when the packet is made as pictured; you can make two if needed).  Place on grill with the seam side up so the dressing doesn't leak out of the foil pack.  Grill for 15 minutes, flip the foil packet and grill for an additional 15 minutes (take care not to accidentally poke a hole in the foil packet when flipping).

Sunday, March 11, 2012

Pineapple-Cranberry Oat Bran Muffins

Yield: 18 muffins

What You'll Need:
1/2 c. all-purpose flour
1 1/2 c. toasted oat bran
1/2 c. dried cranberries, chopped
1/2 c. fresh pineapple, chopped
1/2 c. sucanat (I got this from Whole Foods)
1/2 c avocado, mashed (about 1 Haas avocado)
3/4 c non-fat milk
1/4 c. date sugar (I got this from Whole Foods)
1/4 c. liquid egg substitute (such as egg beaters)
1/8 c. unsweetened applesauce
1/8 c. white chocolate chips (optional)
1 Tbs. baking powder
1 tsp vanilla flavoring
1/2 tsp cinnamon powder
12 foil-lined cupcake liners (muffins will stick to paper liners)

What To Do:
Preheat oven to 375 degrees.

In a medium sized bowl combine: flour, oat bran, sucanat, date sugar, baking powder and cinnamon. Add chopped cranberries and pineapple; mix well until fruit is coated. In a separate bowl, whisk together: milk, avocado, egg substitute, applesauce and vanilla until well blended. Mix flour mixture and avocado/milk mixture until well blended. Bake 22-25 minutes until golden brown and tops spring back when touched.

Estimation of calories based
off of online tool

Sunday, February 19, 2012

Sweet n' Spicy Pineapple Salsa

What You'll Need:
1 roma tomato, finely chopped
2 Tbs white onion, finely chopped
1/2 c ripe sweet pineapple, finely chopped
1/4c red bell pepper, finely chopped
1 Tbs fresh cilantro, finely chopped
pinch chipotle chili
pinch of cayenne pepper
dash of black pepper
1/4 tsp fresh lemon juice
1/4 tsp sugar
1/8 tsp salt

What To Do:
Mix all ingredients together. Place in refrigerator for for at least an hour, to allow all flavors and juices to blend. Tastes great on grilled chicken or fish (try either one, grilled with Jamaican Jerk seasoning and topped with the salsa- yum!).

Tuesday, February 14, 2012

Cinnamon White Chocolate Chip Cookies (low-fat and cholesterol free)

What You'll Need:
2 1/4c. all-purpose white flour
1 tsp baking soda
1/2 tsp baking powder
1/2c. light brown sugar
1/2c. white sugar
3/4c avocado meat, mashed (about 1 1/2 haas avocados)
1/2c applesauce
1 (3oz) box instant vanilla instant pudding
1/2c egg substitute
1/4c white chocolate chips
1 Tbs cinnamon

What to Do:
Preheat oven at 350.
In a small sized bowl, combine the flour and baking soda, baking powder and cinnamon together and set aside.  In a separate bowl, blend the brown sugar, white sugar, mashed avocado, applesauce and pudding mix together until smooth. Add in egg substitute and blend well.  Allow the mixture to sit for about 5 minutes, until set. Gradually mix in the flour mixture, until well blended.  Last, mix in the chocolate chips.

Drop by teaspoonful onto a baking sheet. Bake for 10-13 minutes until lightly golden brown.  The cookies may look a bit lighter in color than regular cookies.

* You can use wheat flour in place of white, the cookies may be a bit more dry
* If you prefer, you can add in up to 1/2c white chocolate chips, I like to keep the amount a bit lower, to reduce the overall fat/sugar content.

Sunday, January 29, 2012

Green Smoothie

Yield: 1 serving

What You'll Need:
1 c baby spinach leaves
1/4 c fresh sweet pineapple
1/2 c. orange juice
1 small clementine
1 1/2" banana, frozen

What To Do:
Place all ingredients in blender; blend until smooth.

Nutrition Information is an estimate
 based off of an online tool

Sunday, January 8, 2012

Spinach and Chicken Phyllo Bake

Yield: 8 servings

What You'll Need:
1/2 package Phyllo dough, thawed (about 16-20 full sheets)
1/3 c egg substitute
1/3 c non-fat milk
1 tsp olive oil

For the Meat Mixture:
1lb ground chicken breast or turkey meat, thawed or fresh
1/2 c white onion, chopped
1 red bell pepper, chopped
1 large stalk celery, chopped
1/2 tsp Jamaican Jerk seasoning
1/2 tsp salt
1/4 tsp black pepper
1/3 c water
1 tsp olive oil

For the Spinach Mixture:
16 c baby spinach
1/2 c low-fat feta cheese
1 tsp olive oil
1/4 c egg substitute
1 tsp dry parsley flakes
1/2 tsp garlic powder
1/4 tsp salt

What To Do:
Heat oven to 350 degrees.

For Spinach Mixture:
Place spinach in a medium-large pot, add olive oil, parsley flakes, salt and garlic powder. Cook over medium-high heat until tender (approx. 3-4 mins). Add feta cheese and cook until mixed well. Add egg substitute and cook for additional 1-2 minutes, or until cooked, over medium heat. Set aside.

For Meat Mixture:
Heat olive oil in large non-stick frying pan or shallow pot. Saute bell pepper, onion and celery for 2-3 minutes over medium high heat. Add ground chicken (or turkey) meat and all spices and lemon juice; mix well. Reduce heat slightly (between medium and medium-high) and add water. Cook for approximately 15-20 minutes, or until thoroughly cooked. Add meat mixture to spinach mixture; mix until well blended.



In a bowl, whip 1/3c egg substitute, 1/3 c non-fat milk and olive oil together, until well blended.  Lightly spray the bottom of a 9x13 pan with olive oil. Layer 10 sheets of phyllo dough, one by one, lightly brush each sheet with egg/milk mixture. Evenly spread spinach/meat mixture over phyllo dough sheets. Continue to layer the remaining sheets of phyllo dough (brushing each sheet with milk/egg mix). Once all sheets have been used, lightly spray the last sheet (one on top) with olive oil. Bake for 25-30 minutes, or until golden brown. Cut into 8 servings.


Nutrition Information is an estimate 
based off of an online tool.