Kale gravy pork chops

Posted on October 2, 2012 by janice Kale gravy pork chops

Depending on what day it is for you, it can work for a PP or a day of PV.  Just put away for another day if cabbage a day PP and enjoy the sauce.  In any event, the pork is delicious.  Because it is so lean, being careful not to overcook your meat.

KALE GRAVY PORK CHOPS

2 Cut pork chops Center
1/2 small onion, finely chopped
3/4 cup low sodium chicken stock (preferably homemade!)
1/2 bunch of kale, tough ribs removed and coarsely chopped
1 t corn starch

Put the pork at room temperature and season with salt and pepper.  In a skillet, Cook the pork with a non-stick cooking spray little, until this that cooked, about 4 minutes on each side depending on the thickness, it is.  Remove from the Pan and keep warm on a plate.  Add the onion to the Pan and cook until tender, about 8 minutes.  Add cornstarch, mix well and pour into the broth.  Do add the Kale and cook for one minute.  Cook until the Kale is soft and sauce has thickened, about 4 minutes.  If the mixture becomes too dry, add just a few tablespoons of water.

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Soup with Cheddar and broccoli

Posted on October 4, 2012 by janice soup with Cheddar and broccoli

I mean simple.  This soup was ahead of me in less than half an hour.  Well, I made my own chicken broth, but it's because I had nothing better to do with my time.  And it's really cool because you can control the amount of sodium that is-EC/do not in va!  Another low sodium broth, you need some veggies, a little milk and some cheese fat free!  That's it!  Picture probably does justice.  You know, the soup is really hard to photograph!

SOUP WITH CHEDDAR AND BROCCOLI

4 cups of broccoli bouquets
4 cups low sodium chicken broth
1/2 cup fat-free milk
1/2 cup fat free, grated cheddar

Bring the broth chicken and broccoli to simmer and cover.  Cook for 20 minutes.  Remove from heat and add milk and cheddar.  Using a blender or mixer immersion, puree until smooth.  Taste for salt and pepper and season accordingly.  Enjoy now!

Chicken house stock

CHICKEN HOUSE STOCK

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Carrots and Braised cabbage

Posted October 1, 2012 by janice Braised cabbage and carrots

I served these vegetables with the perfect roast chicken I made a few days ago.  What I need you to do, is get a whole chicken cut into pieces and roast.  You can then save some meat for your soup in the coming days.  These vegetables are wonderful with chicken roast, especially if you have taken the time to make your own stock.  You could also remove meat from chicken, do actions and then simply roasting boneless chicken.  Don't forget to adjust the cooking time if you do.  Boneless chicken cooked much faster.  Remember, if you remove the pieces of chicken (like the tip of the wings), save and throw them in the freezer for future action!

BRAISED CABBAGE AND CARROTS

1/2 bunch of fresh cabbage, ribs and stems removed and chopped
4 carrots, cut in 1-inch pieces 1/2
1/2 small onion, sliced
1 1/2 cup low sodium chicken broth

In a non-stick cooking spray little, sauté the carrots and onions in a saucepan for about 5-6 minutes.  Add cabbage curly and about 1/2 cup of broth, turn down the heat and cover.  Cook for about 20 minutes, check to ensure that you have liquid in the saucepan, add as needed.  Season with salt and pepper and fresh herbs that you like.  The broth is so tasty that you will not believe here is it easy and tasty!

Perfect roast chicken thighs

PERFECT ROAST CHICKEN THIGHS

8 bone-in chicken thighs, skin on (you can remove the skin later)
spray with olive oil
1 lemon juice
salt and ground pepper
Paprika (I used smoked Spanish and sharp Hungarian)
1/2 t no Educolrant
1T grainy mustardIn a bowl, mix the chicken thighs with the juice of lemon and olive oil spray. Season with salt and pepper, sweetener, and paprika and marinate 1 hour (if you have time, just Season generously on both sides, squeeze half the lemon juice on the side of the flesh of the chicken and press the other half on the bottom of the baking dish). Roast chicken skin down to 375 for 35 minutes. turn over and bake for 15 minutes more. Brush with mustard on the chicken and place under the broiler for 5 minutes.

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Chicken curry soup

Posted on October 3, 2012 by janice chicken curry soup

The third night recipe and this one does not disappoint!  Make sure you only do enough for lunch tomorrow.  It's delicious!

CHICKEN CURRY SOUP

2 green, white, and green onions chopped finely
2-3 t curry powder
2 cups low sodium chicken broth
1 bag 12 oz cauliflower florets
2 carrots, cut into rings
Chicken 2 spit, shredded chicken breasts
1 cup fat-free milk
Salt and pepper
1 t cornstarch mixed with 2 T milk

Add first 6 ingredients in a saucepan and bring to a boil.  Reduce heat and simmer, covered, for 20 minutes.  Add the milk and bring to simmer, add the cornstarch mixture and cook for 5 minutes, or until the soup has thickened a bit.  Season with salt and pepper.

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Shopping list and Menu for the week

LIST OF RACES AND THE MENU PLANNED FOR THE WEEK

I did not always have the time to do it, but I found myself with some free minutes this week, and I know how to take advantage of many readers of this blog list and menus provided to make it easier on themselves.  Friday, I posted a recipe for chicken house stock I used in many of these recipes.  I tell you, this is the case is worth the time and effort (and it's really not that big of a deal, you just throw it all in the pot and wait 2 hours, filter and store) because the stock is much tastier and it's so satisfying to know that you made it yourself all!  So... here is my menu for the week.  I hope this works for you all.  I'll post the first recipe Monday morning.  Happy dieting!

MENU:

Perfect chicken roasted of a previous post this week, with SAUTEED cabbage and carrots

KALE GRAVY PORK CHOPS
CHICKEN CURRY SOUP
SOUP WITH BREAD HAM ' N CHEDDAR CHEESE AND BROCCOLI
BRAISED BEEF AND CARROTS

SHOPPING LIST:

a whole chicken  (For this first dish of the week you want to change the original recipe posted for a whole chicken instead of 8 pieces of chicken.)  In this way, you can use the following night of the breast for your soup.  (You'll want to buy enough kale for this dish and the pork chops with the third day)
a large bunch of kale
a 3 lb bag of carrots
2 cups of cauliflower bouquets
2 Centre pork chops  (I'll post another recipe of pork chop next week so if it is cheaper to buy multipack-do so!)
4 cups of broccoli bouquets
top sirloin 3 lbs (I used a large piece of chest for the first cut and had my butcher to trim all the fat it first cut is much leaner than the second notch)

PANTRY ITEMS YOU MAY OR MAY NOT:

chicken house stock
low fat beef broth
a lemon
mustard
paprika
sweetener
cooking spray
Onion
green onions
fat-free milk
curry powder
corn starch
fat free cheddar cheese, grated
fat free Philadelphia cream cheese
fat free Greek yogurt
jalapeno pepper
red pepper
4 whole eggs plus 2 egg whites
baking powder
oat bran
wheat bran
low ham fat, low in sodium, diced
free fat, grated mozzarella (or you can just use cheddar cheese soup recipe)
dry red wine
Chile powder
Paprika (I use smoked Spanish)

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Roast Beef - A Magnificent Main Meal (Zero Carbs!)

1. Get good quality meat from a butcher

This one is a bit of a no-brainer, but it is very important. It is well worth spending extra to get an organic and preferably grass-fed chunk of beef. Ideally, with a bone still in. And with a solid thick layer of fat on top.

The difference from those pitiful anaemic cuts in plastic packs you get in supermarkets will be enormous! (Sometimes those poor things come with a pathetic thin layer of fat tied on top with a string - what's that all about?)

2. Choose a cut that is perfect for roasting

The best joint for roasting is rib of beef. There should be plenty of fat on top of your cut, and preferably throughout as well. Even if you don't like to eat the fat (which I find very strange but each to his own), it will greatly improve the taste and texture of the meat, making it juicy and rich.

3. Take the joint out of the fridge well in advance

Beef must be around room temperature before you stick it in the oven. Take your joint out of the fridge well in advance - at least 30 minutes, but preferably an hour or two (depending on how big it is). You can spend this time admiring it and thinking how wonderful it will be once cooked!

4. Season well

Season your joint just before cooking - I use a simple mix of salt and pepper, just rubbed all over the meat. This complements the flavour of the meat.

5. Seal the meat

The first step to roasting beef is to "seal" the meat so that all juices are kept inside while cooking. Some people advise frying the joint, but I think searing it in the oven is better, as the heat gets to the whole of the surface at once.

Preheat the oven to 250C/475F/Gas Mark 9 - please note this can take a while, so for best results use an oven thermometer to measure the temperature inside. Once the oven is extremely hot, stick your joint in for 15 minutes - regardless of size.

While the meat is searing, delicious sizzling meat smell will start to emerge in the kitchen. Enjoy it!

6. Right cooking time

After 15 minutes of searing the joint, lower the temperature to 190C/375F/Gas Mark 5. The cooking time at this stage will depend on the weight of your joint. The cooking times, per 1 pound (450g) of the meat are as follows:

Rare: 10-12 minutes per 1lb
Medium: 14-16 minutes per 1lb
Well-done: 20-22 minutes per 1lb

For example, if your joint is 4lbs (1.8 kg), your total cooking times would be:

Rare: 55-63 minutes (15 minutes searing + 40-48 minutes roasting)
Medium: 71-79 minutes (15 minutes searing + 56-64 minutes)
Well-done: 95-103 minutes (15 minutes searing + 80-88 minutes)

7. Rest well

After cooking, it is very important to rest your meat. Cover it with foil and leave to sit for at least 30 minutes, but ideally longer - anything up to an hour. This will allow juices to run evenly through all of the meat, making it juicy and tender.

Carve and enjoy the wonderful, juicy, rich taste and texture of roast beef!

And remember, there are no carbs in beef, so it is suitable for all low-carb diets, including Atkins, Dukan and paleo diets.

Find more low carb recipes and tips on cooking meat at http://www.low-carb-support.com
Follow us on Twitter: @carbophobic

Sweet, Spicy and Sticky Chicken

Posted September 18, 2012 By janice Santa Monica Patio

Ok, I made chicken wings because I had company over.  But this recipe would be just as delicious with any chicken pieces.  Just give it chance to marinate and get all crazy flavorful.  These wowed the crowd!!  They might look burned to you but they weren’t.  They were sweet and juicy and wonderful.

Sweet, Spicy and Sticky Chicken

SWEET, SPICY AND STICKY CHICKEN

12-15 chicken wings, wing tips removed

1/2 cup tomato sauce
1/4 cup balsamic vinegar
2 T zero calorie brown sugar
4 t garlic powder
4 t Worcestershire sauce
3 t hot sauce
2 t Dijon mustard
3 t smoked Spanish paprika
2 t ancho chili powder

Sweet, Spicy and Sticky Chicken

Mix all the marinade ingredients together in a small bowl.  Place the chicken and 3/4 of the sauce in a large bag, cover the chicken well and seal tightly.  Marinade for at least 3 hours, but up to 6 or 7.  Sear wings on each side for 4-5 minutes, then cook over indirect heat for about 20-25, standing them up and covering the grill.

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Sushi

Posted September 19, 2012 By janice Sushi

This is more about being creative and having fun rather than a recipe.  I just went to the market and thought, “How can I solve my craving for sushi tonight? And still stay Dukan friendly?”

Sashimi

SUSHI

2 large cucumbers, peeled and thinly sliced from the outside
2 hard-boiled eggs, yolks removed and cut in half lengthwise
6 cooked shrimp
1/4 lb imitation crab meat
1/8 lb sushi-grade salmon
1 12 oz bag cauliflower florets, steamed and smashed
1 jalapeno pepper, seeded and thinly sliced
green onion, thinly sliced
low sodium soy sauce
wasabi
pickled ginger

My Sushi Restaurant

So, I cheated because i didn’t have time to go to Santa Monica Seafood.  I bought some sushi and just removed the salmon.  Took the wasabi and ginger from it and threw the rest of it away.  You can always serve it to the rest of the family and just fill the empty sushi rolls with a bit of the other seafood so you get some of the salmon or tuna or whatever kind you buy!  Otherwise, I took a small thin slice of cucumber, topped it with some steamed cauliflower and seafood, a little jalapeno or green onion, and voila, Sushi!  Some steamed cauliflower in a cute rice bowl, some green onion, soy sauce, and wasabi and voila, Rice!  Some seafood on the side and you have yourself some sashimi.  Egg whites are a perfect holder for seafood too!

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Low Carb Dieting - The Basics

The Basics

All food consumed by humans can be divided into three major groups: proteins, fats and carbohydrates. Carbohydrates are basically sugars and starch - here are some examples of foods that are high in carbohydrate:

grains (e.g. wheat, rice) and grain-based products (e.g. bread, cereals, pasta)
sweets and products with high levels of added sugar (e.g. cakes, chocolate, fizzy drinks)
potatoes, starchy root vegetables (e.g. carrots, parsnips), starchy fruit (e.g. bananas)
sweet fruit (e.g. oranges, grapes, apples) and fruit juices

Low-carbohydrate diets restrict the amount of calories you would get from these foods. You would not have to cut them out completely, but it is likely that you will consume less of them than you would on a low-fat diet or a generic calorie-restricted diet. The amount of protein and fat consumed on a low-carb diet will probably be higher than that on a standard diet.

So how does it work?

Carbohydrates are usually processed by your body as a source of energy, and can also get stored as fat if not used up. Restricting carbohydrates consumption makes your body switch into a different metabolic state called ketosis, where your body starts using up fat for energy. There is also an additional metabolic advantage, as your body needs to use up extra calories to process high amounts of protein. Finally, eating a lot of protein helps you feel full for longer, thus making it easy to consume fewer calories overall.

Is this type of diet right for me?

Low-carb diet could be a good solution if any of the points below apply to you:

You tend to get hungry often throughout the day, sometimes shortly after having a meal
You often feel tired and sluggish after having a big meal
You often experience bloating and indigestion
You don't have the time or the inclination to count calories or points
You enjoy eating meat, fish, chicken, cheese, eggs and other foods high in protein
You tried other types of diets but failed to lose weight

Benefits

First of all, low-carb diets really do work. If you do it properly and stick your chosen diet plan, you will lose weight, and most likely will find it happening easier and faster than on a standard diet. You will not end up feeling hungry all the time, as can be the case on a low-fat or calorie-restricted diet. In addition, many people also report an improvement in their digestion, overall health and wellbeing.

Health issues

It has been claimed that low-carb diets can be dangerous for health, however, there is no solid evidence to back up this view. Low-carb diets have been around since 1970s (the original Dr Atkins diet), and enabled millions of people around the world to lose weight and actually improve their health. Providing you follow a proper low-carb diet plan, there should be no detrimental effect on your health, and you may even find some health advantages - some people have reported better digestion, lower cholesterol and reduction in allergies. If you suffer from any sort of medical condition, or are worried about health consequences for any reason whatsoever, please consult with your GP before staring a low-carb diet. If you are worried about getting the full spectrum of nutrients, you might also consider taking a multivitamin supplement.

Disadvantages

You might find the diet a bit boring and monotonous, and will crave carbohydrate foods initially. However, cravings usually subside after several weeks on the diet. Your grocery bills will probably increase a bit, as protein-based foods such as meat and fish tend to be more expensive than carbohydrate-based food, such as bread and pasta. Finally, if you are a vegetarian, you might find it more difficult to follow a low-carb diet plan.

Find out more about low carb dieting, including food, exercise and motivation tips at: http://low-carb-support.com.

Follow us on Twitter: @carbophobic

Italian Braised Beef Sirloin and Cauliflower

Posted September 15, 2012 By janice

And now for breakfast…

Braised Beef and Scrambled Eggs

Just scramble a few eggs and thrown in a few cherry tomatoes. Top with Braised Beef and you have a fabulous leftover breakfast!!

Italian Braised Beef Sirloin and Cauliflower

Except for the cooking time, this recipe is a breeze.  And it is so versatile.  You can only eat the meat on PP days, you can add more veggies, like fresh green beans, zucchini and potatoes (for the rest of the family) and make a stew.  Or you can serve the meat on smashed cauliflower or in a tortilla or crunchy roll for the rest of the family…seriously, the possibilities are many!  Enjoy the weekend!!

ITALIAN BRAISED BEEF SIRLOIN AND CAULIFLOWER

2 lbs beef sirloin cut into large chunks
1 28 oz jar of pasta sauce, with no sugar and very little fat
1 cup low sodium beef broth
2 cups cauliflower florets

Brown the beef in a bit of cooking spray in a large Dutch oven over medium heat.  Add the pasta sauce and broth, bring to a boil, cover and simmer over low heat for 2 hours.  Check every once in a while to make sure the liquid hasn’t absorbed too much.  If so, add a half a cup of water or so.  Carefully remove the meat from the liquid and shred it a bit.  Place meat back in the pot and add the cauliflower.  Cook, covered, for 8-10 minutes or until cauliflower is soft but still retains its shape.

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Chicken with Mushrooms and Artichoke Hearts

Posted September 17, 2012 By janice Chicken with Mushrooms and Artichoke Hearts

I made this dish for my parents the other night and they absolutely loved it!  I skipped the quinoa since I’m trying to follow the Cruise rules for a little while again.  Anyway, I did try a bite and it was fabulous.  Quinoa is a wonderful way to fit in whole grains into your diet.  Give it a try, it’s much more interesting than rice, twice as flavorful and 10 times healthier!

CHICKEN WITH MUSHROOMS AND ARTICHOKE HEARTS with
SPINACH AND ARTICHOKE QUINOA

1 1/2 lbs chicken tenders
2 t corn starch
1 lb mushrooms, quartered
1 15 oz can artichoke heart quarters, well drained
1/4 cup white wine
juice from half a lemon
1/4 cup low sodium chicken broth
1/4 cup fresh parsley, chopped

Sprinkle the chicken with the cornstarch and fry in a skillet sprayed with a bit of cooking spray until both sides are brown.  About 3 minutes per side.  Remove from skillet and set aside on a plate.  Add the mushrooms and saute for 5 minutes until all sides are nice and brown.  Add the artichoke hearts, lemon juice, and white wine.  Cook for 1 minute.  Add the chicken broth and chicken back to the pan and cook for 8 minutes or until chicken is fully cooked.  Top with parsley and serve over quinoa (if in Stabilization).

Chicken with Mushrooms and Artichoke Hearts

SPINACH AND ARTICHOKE QUINOA

1 cup quinoa
2 cups chicken broth
1 15 oz can artichoke hearts
1 15 oz can large olives, roughly chopped
3 cups spinach leaves

Add broth and quinoa to a pan and turn the heat on high.  Bring to a boil, cover, and simmer for 20 minutes (or follow the instructions on the package depending on what type of quinoa you buys).  Meanwhile, saute the spinach leaves in skillet until wilted.  When the quinoa is done and has sat for five minutes, add the spinach, artichokes and olives and stir in to combine.  Serve with chicken and sauce poured over it.  Serve with fresh parsley.

Serves 4

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Chicken and Broccoli Deviled Eggs

Posted September 20, 2012 By janice Chicken and Broccoli Deviled Eggs

What to do with leftover chicken?

CHICKEN AND BROCCOLI DEVILED EGGS

4 boiled eggs, yolks removed and cut in half lengthwise
1 cup broccoli florets, steamed
1 boneless, skinless chicken thigh
1 small plum tomato, seeded and finely diced
1 green onion, finely chopped
smoked paprika
salt and pepper
onion powder
Dukan or fat free mayonnaise

I had made this dish and found myself with leftover chicken and broccoli.  I simply mashed the egg yolks, added some finely chopped chicken and broccoli, tomato and green onion and moistened it with a little mayonnaise.  I seasoned mine with paprika, salt and pepper and some onion powder.  Get creative!  Then I spooned the mixture into a little plastic bag and cut off the tip of it and piped it into the egg whites.  Cute, eh?  And a super simple way of getting rid of those leftovers!

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Chicken and Eggplant “Enchiladas”

Posted August 29, 2012 By janice Chicken and Eggplant "Enchiladas"

I was seriously craving Mexican food the other day and couldn’t figure out how I could fulfill that craving and still remain Dukan-friendly  This…is what I came up with.  The key was to get the eggplant soft but not to the point where it was falling apart.  They were fabulous.

CHICKEN AND EGGPLANT ENCHILADAS

2 cups cooked chicken breast (for super-simple, just remove the breast meat from a rotisseried chicken)
2 medium eggplants, sliced lengthwise, 1/2-inch thick
1 cup prepared enchilada sauce (just check for sugar content–I haven’t found one with it, but it’s worth checking the ingredients list)

Chicken and Eggplant "Enchiladas"

Season eggplant on both sides with salt, pepper and a bit of cooking spray.  Grill on medium low heat, either on a grill or in a grill pan, until soft but isn’t falling apart, about 6-7 minutes per side.

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Revealed: Secret of a Successful Weight Loss Diet

Losing weight is a tough battle to win, but what's even tougher is maintaining your optimum weight. Many people who are able to successfully shed the extra pounds return to their original weight after sometime. So, how do you make sure that you maintain your desired weight once you have reached it?

The answer to this question perhaps lies buried in the results of the investigations conducted by the National Weight Control Registry (NWCR) on successful weight loss maintenance over the long term. The NWCR tracks the habits of over 10,000 individuals who have shed significant amounts of weight and have been reasonably successful at keeping it off.

Here are some of the research findings, which if you incorporate into your life, may help you keep those extra pounds away!

Weight loss program: According to NWCR, 55 percent of their members lost weight by joining some type of weight loss program. In contrast, only 45 percent participants lost weight on their own. This is a testament to the effectiveness of some of the weight loss diet programs in the market.

However, it's a good idea to be careful when picking a plan. It is recommended to do some research and select a program that is a healthy weight loss diet rather than opting for extreme plans such as liquid diets that can lead to serious nutritional deficiencies.

Low calorie, low fat diet: Most NWCR members reported maintaining a diet low in calories and fat to keep off the weight. Now there are two ways of maintaining a diet regime. You can do it on your own, which means you need to know exactly what foods to eat, how much to eat, and at what intervals.

The other, and in many ways a much simpler method, is to follow a structured commercial weight loss diet plan. Once you reach your target weight with the help of this diet plan, it's best to continue the weight loss routine rather than return to the pre-weight loss eating habits.

But to be able to maintain the same routine, you need to choose a diet plan that is sustainable over a long period of time. For example, the Dukan Diet weight loss diet is centered around redesigning the eating habits of participants, so they can maintain their goal weight on a permanent basis.

Physical Activity: This is a no-brainer. Effective weight management is next to impossible without physical exercise. The findings of the NWCR research further corroborate this fact as 90 percent of members reported exercising for an average of one hour every day.

Most weight loss diet programs incorporate physical activity into their plan. Even if yours didn't and you lost weight by following a strict food regimen only, once you reach your target weight, you need to get going on creating an exercise routine.

Hit the gym; go for a mighty run; join a spin class; do yoga - just get moving. One of the Dukan Diet's weight loss diet tips to be followed in the final or Permanent Stabilization phase of the program is to take the stairs instead of the elevator and walk whenever possible. If only doing this can make you fitter, just imagine what a 20-minute run can do for your fitness!

Limit TV viewing: Sitting in front of the television, or worse still, lounging in front of it, is perhaps one of the unhealthiest human habits. It is also the most unproductive of all the activities we do, as is sitting in front of the computer in your office.

Of all the people who participated in the NWCR research, 62 percent watched less than 10 hours of television per week. By cutting down the amount of television you watch every day, you are giving yourself and your body the opportunity to engage in a more positive and constructive activity.

You can use that time to go for a jog or cook a fabulous meal for your family or just do some household work, which, by the way, is a great workout.

Jason is a self-proclaimed fitness freak. He has made the journey from an out of shape 180-pounder to a 155-pound lean machine. The transformation was made possible by the weight loss program he started a few years ago and ever since then, he doesn't spare any opportunity to spread the good word around for these structured weight loss plans.

He lives in New York with his wife of two years. His other interests include traveling and painting. He has painted over 50 beautiful landscapes while visiting foreign countries and he plans on opening an art gallery in New York at the end of the year to display his artwork.

Filet Mignon and Sauteed Mushroom Spaghetti Squash Casserole

Posted August 28, 2012 By janice Filet Mignon and Sauteed Mushroom Spaghetti Squash Casserole

FILET MIGNON AND MUSHROOM SPAGHETTI SQUASH CASSEROLE

1 medium spaghetti squash
1 4 oz filet, grilled and chopped into bite-sized pieces
1/2 small onion, chopped
1 yellow bell pepper, chopped
6 oz mushrooms, sliced
1 cup fat free cottage cheese
1/4 cup lowfat or fat free cheese, shredded
1/2 t dried basil
1/4 t dried oregano
2 t dried parsley

Filet Mignon and Sauteed Mushroom Spaghetti Squash Casserole

Prick squash with a sharp knife in about 8-10 different spots.  Microwave for about 20 minutes, or until it is soft to the touch.  Let cool.  Saute the bacon and leeks in a bit of cooking spray, until the bacon is completely cooked.  Remove the seeds from the squash and throw away.  Remove the squash from the skin and place in a large bowl.  Add the bacon and leeks, the tomatoes, and cheeses.  Season with herbs and salt and pepper.  Spray a casserole dish with a bit of cooking spray and pour mixture into it.  Bake at 375 for 25 minutes or until bubbling.  Let set 5 minutes.

View the original article here

Turkey Sausage and Cauliflower

Posted August 14, 2012 By janice Turkey Sausage and Cauliflower

I was really craving pasta the other night but really was trying to be good.  So, this dish absolutely took care of the craving.  Simple and I was eating in about 30 minutes.

TURKEY SAUSAGE AND CAULIFLOWER

1 lb turkey sausage, removed from casings
1/2 onion, chopped
1 head of cauliflower, florets only
1 28 oz can plum tomatoes, chopped
1 t dried basil
1/2 t dried oregano
2 T dried parsley
1 7 oz package Shirataki angel hair
2 T Parmesan cheese, shredded (optional)

Brown the sausage and onion in a bit of cooking spray for 10 minutes, or until sausage is completely cooked.  Add the cauliflower, tomatoes and spices.  Cover and simmer for 15 minutes.  Add the angel hair and season with salt and red pepper flakes.  Bring  back to a simmer and serve with Parmesan cheese.

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BLT Spaghetti Squash Casserole

Posted August 15, 2012 By janice BLT Spaghetti Squash Casserole

BLT SPAGHETTI SQUASH CASSEROLE

1 medium spaghetti squash
1/2 lb turkey bacon, chopped
2 small leeks, whites only, chopped (use sweet onions if you can’t find them!)
2 plum tomatoes, seeded and chopped
1 cup fat free cottage cheese
1/4 cup lowfat or fat free cheese, shredded
1/2 t dried basil
1/4 t dried oregano
2 t dried parsley

BLT Spaghetti Squash Casserole

Prick squash with a sharp knife in about 8-10 different spots.  Microwave for about 20 minutes, or until it is soft to the touch.  Let cool.  Saute the bacon and leeks in a bit of cooking spray, until the bacon is completely cooked.  Remove the seeds from the squash and throw away.  Remove the squash from the skin and place in a large bowl.  Add the bacon and leeks, the tomatoes, and cheeses.  Season with herbs and salt and pepper.  Spray a casserole dish with a bit of cooking spray and pour mixture into it.  Bake at 375 for 25 minutes or until bubbling.  Let set 5 minutes.

View the original article here

Turkey and Vegetable Chili

Posted August 16, 2012 By janice Turkey and Vegetable Chili

I know it’s hot out but I wanted something hearty for dinner.  And I got some beautiful things in my box of vegetables this week from Farm Fresh To You.  So this is what I came up with.  Equally as good with ground sirloin too or turkey sausage!!

TURKEY AND VEGETABLE CHILI

1 lb. ground turkey
2 carrots, chopped
2 zucchinis, chopped
1 small onion, chopped
1 15 oz can fire-roasted diced tomatoes
chili powder, to taste (I used about 1 tablespoon)
1 T/serving lite string cheese, shredded (optional)
fat free sour cream

Brown onion and turkey for 8-10 minutes or until meat is fully cooked.  Add the rest of the ingredients down to the cheese, cover and simmer for 30 minutes.  Yup, that easy.  Season with salt and pepper and top with optional cheese or fat free sour cream.

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Bacon Cheeseburger Quiche

Posted on July 22, 2012 by janice Bacon Cheeseburger Quiche

I've been painting my closing all the weekend and was in need of a hearty meal for painting breaks.  It certainly hit the spot.  I almost ate a cheeseburger last night.  Thank God I waited to Dukan-worthy.  This gives a test.  It is great snacks throughout the day.  Or certainly a great lunch tomorrow!

BACON CHEESEBURGER QUICHE

8 eggs or egg white substitute 2 cups
1/2 Lb chopped Sirloin
2 slices bacon Turkey, chopped
2 T tomato paste
1/2 t minced onion
2 T of parmesan or any other low fat free cheese, depending on your stage

Beat the eggs with a quarter Cup of water.  Add salt and pepper and minced onion and whatever seasoning you want on your burger.  Browning the meat with the bacon for 5 minutes, drain and add the tomato paste.  Cook for 2 minutes.  Pour the eggs into a small casserole dish, place meat on top of the egg mixture and press with the back of a spoon.  Garnish with Parmesan cheese or other cheese free fat you have.  Bake in the oven at 350 for about 35 minutes or until done.  Let cool 5 minutes before cutting or serve at room temperature.

Dessert 4

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Chicken with Barbecue dip legs

Posted on July 24, 2012 by janice thighs chicken with Barbecue Dipping Sauce

With (PV), or without (PP) sauce, this chicken is absolutely delicious!  I got the chicken in a grill pan and finished it in the oven.  I am not joking you...Tom asked me "you are going to eat the skin?  I had to tell him that he was not on it!

THIGH OF CHICKEN WITH BARBECUE DIPPING SAUCE

6 chicken thighs, skin removed
1 T smoked Spanish paprika
2 t lemon pepper
1/2 t garlic powder
1 T zero calorie brown sugar

SAUCE:

4 oz of tomato sauce
2 T lemon juice
2 T lemon juice
2 T cider vinegar
2 cloves garlic, finely chopped
2 T zero calorie brown sugar

mustard of Dijon 1 t

1/2 t red pepper flakes

Mix chicken rub ingredients together in a small bowl.  Chicken with salt and pepper and press everywhere rub in the plays of the season.  Put in the refrigerator for 15 minutes.   Prepare a grill or grill pan.  Cook chicken 10 minutes on each side, finishing in the oven at 375 for 25 minutes longer.  Meanwhile, prepare your sauce to dip by adding all the ingredients in a small pot simmering 15 minutes to cover and 10 non-covered.  Serve with the chicken.

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