Eggless Tofu Salad

This "egg" salad is so light and low-cholesterol that you can consume a boat load before even beginning to worry that you might be overindulging. I was first introduced to the concept of eggless salad by my Mommom; she often purchased pre-made containers of this salad at her local health food store. Aware that it couldn't be that hard to make, we decided to set out and find a recipe and make it ourselves. The result was delicious, albiet slightly different than the expensive eggless salad from the store and real egg salad. So you have to go in knowing that, yes, it will be unique, but I promise you that it will still be delightfully satisfying on a sammy, paired with pita chips, or atop a bed of spinach.

If you use the tofu that is sold in a cardboard-like box (sometimes in the refrigerated section, but I've seen it at Whole Foods on the shelves near the Asian noodles and sauces), you're better off not pressing the tofu (in other words skip step 1). I've found that this brand is rather fragile, so I am afraid you might have a totally squish-squashed block once you're done. Your tofu eggless salad may be more watery after sitting, but it doesn't mean that it won't be delicious. Simply pour out the water or stir before consuming and you're golden. Otherwise, if your tofu is sold in a plastic container (and refrigerated), press the tofu for best results. I highly suggest making this salad at least 1 hour in advance of planned consumption in order to allow for maximum flavor-melding. Though the salad will be yummy immediately, you won't regret waiting that extra time. I promise.

The Stuff:

• a cutting board
• clean kitchen towel
• paper towels
• 2 - 3 large books
• a medium tupperware container (for storage)
• a fork

The Edibles:

• 1 block/package firm or semi-firm tofu
• 2 T. light Miracle Whip, light mayonnaise, or soy-based not-mayo (for a completely vegan dish)
• 1-2 T. dijon mustard (depending on how dijon-y you want your salad)
• 1/2 T. dried dill
• 1/2 T. dried parsley
• 1/2 T. tumeric
• light sprinkle of onion salt or onion powder
• generous shake of garlic powder
• 1-2 stalks celery, diced
• light sprinkle of paprika
• salt and pepper to paste

The Making:

1. To press tofu: Slice tofu block in half so that you make two thinner slabs. On top of a cutting board place one clean, thick kitchen towel, folded in half once or twice. Place one paper towel folded in half on top of cloth towel; lay tofu slabs on top of paper towel. Cover tofu with an additional folded paper towel. Place 2-3 large cookbooks (or if you’re me, public health textbooks) on top of tofu, so as to press out some of the water. After at least 30 minutes, flip over cloth towel, replace paper towels, and flip over tofu. Re-cover with heavy books and allow the tofu to be pressed for at least 10 more minutes.
2. Mash up tofu with a fork. Add remaining ingredients and stir well. Cover and refrigerate for at least 1 hour.

Easy Chicken Lettuce Wraps

I came up with dish on a whim one night, and it never ceases to amaze me how easy it comes together. I've always thought that chicken needs at least 1 hour to marinate, but I think the bite-size pieces give some wiggle room if you're short on time (and have a growling tummy). Though I have a sensitive tongue (meaning I don't like my food hot by any means), I really enjoy the little bite afforded by the addition of chili pepper and a generous amount of coriander. Nevertheless, I respect differences in tastes and suggest adding spicy things slowly, tasting often.

You can vary the added sautéed vegetables based on what you have on hand, or what happens to be nearing the end of its lifespan in your fridge. Maybe it's the German in me, but I love this recipe simply for the fact that it awesomely uses up those vegetables that you dare not waste.
The Stuff:

• gallon size plastic close-able bag
• medium-sized sauté pan

The Edibles:

• 2 boneless, skinless chicken breasts
• 2 T. of a light vinaigrette dressing (I recommend an Italian or Greek style)
• generous shake of garlic powder
• generous shake of Italian seasoning
• light shake of chili powder (for a little kick)
• shake of ground coriander
• light shake of onion salt
• pepper to taste
• olive oil cooking spray spray
• 1 T. garlic, minced
• lettuce (butter, bib, or (if you're poor like me) iceberg)
• sauteed vegetables
• optional: feta cheese, hummus, dressing of choice

The Making:

1. Trim chicken breasts of fat and cut into chunks about 1 inch by 1 inch. Place chicken pieces in a gallon size plastic bag with remaining ingredients (through pepper). Massage the meat in the bag to ensure marinade is evenly dispersed. Place on a plate and refrigerate at least 30 minutes.
2. Once marinaded, coat sauté pan lightly with olive oil cooking spray and place over medium heat. Place 1 T. minced garlic in pan. Once garlic begins howling (okay, some call it, "sizzling"), empty the contents of the bag of the marinading chicken into pan. Cook about 5 to 10 minutes, until chicken is no longer pink and has a bit of brown color.
3. Serve with sautéed vegetables, topped with a light sprinkle of feta, hummus (if desired), and/or dressing of choice in a lettuce "tortilla".

Mini Meatloaves

Mini meatloaves are so darn cute! Though easily confused for burgers, they take offense to such accusations, pleading that they are indeed distinct from your run-of-the-mill hamburger! Not only are they baked, but they are baked with a tasty sauce on top that gets all sticky and gooey and just plain finger-licking good. Meatloaves are also extremely versatile; by varying the type of meat, veggies, crackers, and spices you use, you're bound to never be bored by these little meat discs. I prefer the mini loaves over one large because they not only lessen the cook time required, but they make it so that each diner can enjoy a good smattering of sauce (what we all remember loving so much about the end pieces of the big loaves mom used to make).

Another thing I love about these babies: You can make them ahead of time. I would say no more than 2 nights ahead of time you can store these in the refrigerator in the dish you plan on using to bake them, well-covered with clear wrap. You might even be so lucky to have yourself someone handy to throw then in the oven (and maybe make some carrot fries as a side... please?) so that dinner is done when you get home, ragged and weary from Chicago public transportation. And nothing cures what ails you more than a good smile and some warm loavies.

The Stuff:

• glass baking dish (about 8" by 11")
• medium saute pan
• 1 large mixing bowl
• 1 medium mixing bowl

The Edibles:

• olive oil cooking spray
• about 2 c. mushrooms, chopped into small pieces
• 1/2 red onion
• 3 T. ketchup, divided
• 2 & 1/2 T. barbeque sauce, divided
• 1 & 1/2 T. worchestire sauce, divided
• 2 T. milled flax seed
• 3 T. water
• 3/4 c. combination of crushed crackers and/or breadcrumbs
• 1 T. garlic powder
• light sprinkle of onion salt
• about 1 T. dried oregano
• about 1/2 T. dried thyme
• shake of chili powder
• pepper to taste
• 1 pound ground sirloin
• 3/4 c. chopped spinach (from frozen)

The Making:

1. Preheat oven to 425. Spray baking dish with olive oil cooking spray.
2. Spray a medium saute pan with olive oil cooking spray and place over medium heat. Add onion; cook 1 minute, stirring frequently. Add mushrooms and cook for 3 to 5 minutes longer, stirring frequently, until onions are translucent and mushrooms appear dark. Remove from heat and allow to cool for at least 5 minutes.
3. In large mixing bowl combine next 5 ingredients, through water. Stir until fully mixed.
4. In separate mixing bowl combine next 6 ingredients (crackers/crumbs through pepper) until all ingredients are equally distributed.
5. Combine remaining ingredients in a small bowl and set aside. This will be the topping for your meatloaves.
6. Add sirloin and spinach to the bowl containing the wet ingredients; mix with clean hands to get the meat and spinach fully incorporated with liquid sauce.
7. Gradually add dry ingredients to the meat mixture, kneading the meat with your hands to ensure equal distribution. Form the meat into 5 or 6 patties (or as I like to call them, "mini meatloaves") and place in prepared baking dish. Top with 1 to 2 tablespoons of the sauce (step 4), and spread with a spoon.
8. Bake at 425 degrees for 45 minutes, until they no longer are pink inside.

Tofu Spaghetti Squash with Kale

The preparation time for this dish is a bit up there, but don't let that scare you away. Flavored with copious amounts of garlic, ginger, and crushed red chili flakes, this meal is vitamin-packed and sure to leave you feeling energized. The benefits of dark leafy greens, coupled with a lean vegetarian protein, layered together with hearty spaghetti squash make this a meal that really helps you if you're short in meeting your five-to-nine goal (I'm talking about the recommended amount of fruits and vegetables you should be eating per day) while sustaining you for quite a while. It might seem like the recipe calls for an excessive amount of oil (and maybe I overestimated in my measurements), but the oil really lends a creaminess to the mixture that melds all the flavors together. The healthy fat contributed by extra virgin olive oil also makes this a long-lasting, well-rounded meal versus just a pile of vegetables with some protein.

From the creative mind of Marko (I believe that he said that this dish resulted from a combination of four or so recipes), I give you one dish that is really worth the effort. Need I add that it becomes more delectable overnight? Lunch the next day will knock you off your feet!

The Stuff:

• a large, sharp knife
• large glass baking dish
• a cutting board
• clean kitchen towel
• paper towels
• 2 - 3 large books
• wax paper
• gallon-size plastic bag (for marinading)
• 1 medium sauté pan
• 1 wok or large sauté pan

The Edibles:

• one ginormous spaghetti squash (maybe about 4 pounds or so?)
• 1 block tofu
• 4 T. low-fat Italian dressing
• 5-6 T. olive oil, divided
• about 5 cloves garlic, minced (or the equivalent in jarred or powdered), divided
• about 4 T. ginger, either fresh (finely minced) or powdered, divided
• crushed red chili pepper flakes
• sea salt to taste
• ½ red onion, sliced into pieces ¼ inch by 1 inch
• a bunch of kale, cut or torn into 1 inch peices
• ¼ c. sundried tomatoes, sliced into ¼ inch pieces

The Making (for spaghetti squash):

1. Preheat oven to 350.
2. Using a strong, sharp knife, cut squash in half lengthwise. (This will be hard to do. I suggest a.) strong arms, b.) a strong man, or c.) sheer will, a.k.a. my method of choice.)
3. Remove seeds using a spoon or fork, and place spaghetti squash cut sides down in a baking dish (or two if it's a large squash). Fill dish with about 1/2 inch of water.
4. Bake for 30 minutes, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
5. Once cool, use a large spoon to scoop the stringy pulp from the squash, and set aside in a bowl.

The Making (for tofu):

1. Slice tofu block in half so that you make two thinner slabs. On top of a cutting board place one clean, thick kitchen towel, folded in half once or twice. Place one paper towel folded in half on top of cloth towel; lay tofu slabs on top of paper towel. Cover tofu with an additional folded paper towel. Place 2-3 large cookbooks (or if you’re me, public health textbooks) on top of tofu, so as to press out some of the water. After at least 30 minutes, flip over cloth towel, replace paper towels, and flip over tofu. Re-cover with heavy books and allow the tofu to be pressed for at least 10 more minutes.
2. After pressing, cut tofu into small pieces, about ½ inch in every direction. Cover a plate with wax paper; place tofu cubes on paper and place in freezer for at least 1 hour.
3. Combine Italian dressing, 1 tablespoon olive oil, 1 clove garlic, ½ tablespoon ginger, salt, and a hearty shake of crushed red chili pepper flakes (maybe ½ tablespoon?) in a gallon-size closeable bag. Remove frozen tofu cubes from the wax paper and place in bag; marinade for at least 1 hour in the refrigerator or overnight if you are one of those who plan ahead.

The Making (the real deal... Tofu Spaghetti Squash with Kale)

1. Once you’re ready to begin cooking, pull out tofu so as to help thaw it a bit more. You will use it soon.
2. Cover sauté pan with 1 tablespoon extra virgin olive oil and place over medium heat. Dump the equivalent of 1 clove minced or powdered garlic in pan, pushing it around with your wooden spoon or spatula for about 30 seconds. Place onion in pan and stir around so as to ensure it is completely covered with oil. Cook for about 2 minutes on medium, then turn down to medium low. Stir frequently; cook until the onion turns somewhat translucent and is caramelized (really juicy looking).
3. Cover wok or super large sauté pan with 1 tablespoon extra virgin olive oil and place over medium heat. Dump the equivalent of 1 clove minced or powdered garlic in cooking vessel of choice, pushing it around with your wooden spoon or spatula for about 30 seconds. Add kale by the handful, stirring frequently so as to ensure oil is distributed over its surface. The green will cook down significantly, so if you feel you cannot fit it all in at once, wait until some has cooked down and add more at that point. Once all the kale is looking really wilty, turn stove off. Add onion mixture to kale and set aside.
4. Cover the sauté pan you used for the onions with 1/2 tablespoon extra virgin olive oil and place over medium heat. Dump the equivalent of 1 clove minced or powdered garlic in cooking pan, pushing it around with your wooden spoon or spatula for about 30 seconds. Empty the bag containing the marinating tofu over the pan. Make sure the tofu is in a single layer, but do not stir around. Allow the tofu to cook 5 or so minutes, checking every minute after 3 minutes. To check, carefully flip over 1 cube of tofu; you are looking for a dark golden crust (not burned, not barely colored, somewhere in between). Once your test reveals this, carefully move each cube so that another side is on the pan. Allow the cubes to cook for a few minutes to achieve the golden crust on another side. Then you can be impatient. Stir the tofu (no need to worry about flipping each individual piece anymore), and allow the cubes to cook for a few minutes longer.
5. Meanwhile, re-heat your wok (or stand-in pan) to medium. Stir the kale-onion mix a bit to get the pieces loose. Add spaghetti squash, sundried tomatoes, 1 to 2 more tablespoons of olive oil, remaining garlic, ginger, and a generous amount of the crushed red chili pepper flakes. Add a bit of salt if you like. Give everything a good stir, making sure that the ingredients are well dispersed throughout the spaghetti squash. After fully mixed, add tofu and stir to incorporate fully.
6. Serve topped with dried edamame (for crunch) and/or a sprinkle of crushed red chili pepper flakes or the rooster chili sauce (for heat… if you’re not a sissy like me)

One Super Salad

I take my salads very seriously. I have noticed that there are quite a few people out there that are completely oblivious to just how marvelous and exciting a salad can be. If you're mindful of your portions, salads can be healthful and chocked full with high-flavor additions.

So today I feature a salad that stands as an example for just how beautiful, filling, and satisfying a salad can be. Change up the ingredients based on your tastes and what you have on hand. My rule of thumb is to always have a few colorful vegetables, something crunchy, something creamy, something with some healthy fats, and something just for fun. I'm always a fan of a beautiful plate, and this one really made me smile as I ate.

The Edibles (serves 1):

• 1/4 red bell pepper, chopped into large pieces
• 1/4 yellow bell pepper, chopped into large pieces
• 1/4 of a pint of cherry (or grape) tomatoes, sliced in half
• 1 large carrot, peeled and sliced thinly
• 1/4 of an avocado
• handful of real bacon bits
• about 2 T. hummus
• about 2 T. dried edamame
• about 2 T. crumbled feta cheese
• 1 small can albacore tuna
• homemade croutons (as many as you like), recipe below*
• salt and pepper to taste
• 2 T. creamy balsamic vinaigrette (from Trader Joes)

The Making (for the croutons):

1. Preheat your oven to low broil. (You can also use high, but you'll have to watch them carefully).
2. To make croutons, tear up a slice or two of your favorite multi-grain bread into bite-size pieces. Spray with olive oil cooking spray and sprinkle with garlic powder, Italian seasoning (or just use oregano, parsley, basil, etc.), and salt and pepper to taste.
3. Broil the croutons; stay close to the oven, because they will cook quick. Once they begin to brown, flip them over and low broil on the other side. (Alternatively, if you're not feeling the whole "flip over each piece" idea, you can just cook on one side for a less all-over-crispy crouton.)

The Making (for the salad):

1. Arrange salad components on your plate. Be creative!

Granola Bars Two Ways: Chewy and Crunchy

I woke up today and decided I would make granola bars. Had I ever made them? Nope. Did that stop me? Not at all. I was on a mission to make some wholesome, vitamin-packed bars. Now, I didn't intend to make two batches, but having learned a few things my first go-around (the crunchy), I wanted to see if I could improve my recipe and make a tastier batch. I chose to include both recipes because I think they offer different things. Those who like their bars less sweet would likely prefer the crunchy over the chewy. Those who are averse to crunch would be more apt to select the chewy (makes sense, doesn't it?).

The first batch listed is the one I made second, the chewy. My mix-ins included pumpkin seeds, sliced almonds (coarsely crushed), sunflower seeds, dried apples, and cranberries.

Prior to that batch I made one that was much drier, and consequently crunchier (and aptly named "The Crunchy"). This mix was also slightly less sweet, but the cranberries throughout the mix punctuate each bite with a tart sweetness that makes up for the use of less sweetener. In addition to the cranberries I added a bit of pumpkin seeds and sliced almonds for some healthy fats (and to add to the crunch-factor).

Like most of my recipes, and like most recipes for granola bars, the mix-ins are up to the creator. Whatever nuts or dried fruits you happen to have on hand (and enjoy, of course), would work with the basic mix. Think about the options; walnuts, dates, and coconut, or maybe macadamias, raisins, and apricots... now you know why I had to make two batches.

The Stuff:

• 8" by 8" baking dish (you can use a pan, but my times are based on using a glass baking dish that was too large at 8" by 11"... it's still possible to form the granola into a rectangle that is smaller than the dish size, but I estimate that this recipe would fit perfectly in an 8 by 8 dish or slightly smaller)
• parchment paper
• small saucepan
• medium mixing bowl

The Chewy

The Edibles (for the Chewy):

• 1 T. butter
• 1 & 1/2 T. honey
• 1 T. oil
• 1/4 c. water
• 1/2 tsp. vanilla extract
• 2 T. milled flax seed, divided
• 4 packets Truvia (the equivalent of 8 T. sugar)
• 1/2 c. oats
• 1/4 c. oat bran
• 2 T. protein powder
• 1 T. wheat germ
• 1/2 c. Kashi Good Friends cereal, coarsely crushed
• 1 tsp. cinnamon
• 1/4 c. sliced almonds
• 1/8 c. pumpkin seeds
• 1/8 c. sunflower seeds
• 1/4 c. dried cranberries
• 1/4 c. dried apple, chopped into sunflower seed sized pieces

The Making:

1. Preheat oven to 325. Place parchment paper into baking dish.
2. Place first 5 ingredients, 1 tablespoon milled flax seed, and 2 packets Truvia in a small saucepan. Set aside.
3. Combine remaining ingredients in a medium mixing bowl, including the remaining 1 T. flax seed and 2 packets Truvia. Stir until ingredients are mixed.
4. Heat saucepan over medium low for 2 - 3 minutes, or until it begins to boil. Stir vigorously. Allow the liquid to boil for 1 minute; remove from heat and allow it to cool for 1 to 2 minutes.
5. Create a well in the dry ingredients. Carefully pour the liquid mixture into the well and stir with a fork. The mixture will be sticky. Use your fingers to make sure the ingredients are fully combined.
6. Place granola mixture on the prepared pan. Press the mixture down firmly, ensuring that the bars will be equally thick throughout the pan.
7. Cook at 325 for 15 minutes. Turn the temperature down to 300 and cook for an additional 30 minutes, or until the bars are slightly browned.
8. Remove the dish from the oven and allow to cool 5 minutes. Cut the rectangle into 8 equally sized bars, but do not remove from the pan. Allow the bars to cool an additional 30 minutes (you've given them some time to rest and really grip together), after which you may enjoy to your heart's content!

The Crunchy

The Edibles (for the Crunchy):

• 12 g. (slightly less than 1 T.) butter
• 1 T. honey
• 1/2 T. oil
• 2 T. Sobe Yumberry Lifewater (or another low-calorie juice like liquid)
• 3 packets Truvia (the equivalent of 6 T. sugar)
• 1/2 tsp. vanilla extract
• 2 T. water
• 3/4 c. oats
• 1/4 c. oat bran
• 2 T. protein powder
• 1 2/3 T. wheat germ
• 1 & 1/2 T. milled flax seed
• 1/2 c. Kashi Good Friends cereal, coarsely crushed
• 1/2 tsp. cinnamon
• 1/4 tsp. nutmeg
• 1/8 c. sliced almonds
• 1/4 c. pumpkin seeds
• 1/4 c. dried cranberries
• 2 T. low sugar vanilla pudding

The Making:

1. Preheat oven to 325. Place parchment paper into baking dish.
2. Place first 7 ingredients in a small saucepan. Set aside.
3. Combine remaining ingredients up to (not including the pudding) in a medium mixing bowl. Stir until ingredients are mixed.
4. Heat saucepan over medium low for 2 - 3 minutes, or until it begins to boil. Stir vigorously. Allow the liquid to boil for 1 minute; remove from heat and allow it to cool for 1 to 2 minutes. Add pudding at this time and stir well.
5. Create a well in the dry ingredients. Carefully pour the liquid mixture into the well and stir with a fork. The mixture will be sticky. Use your fingers to make sure the ingredients are fully combined.
6. Place granola mixture on the prepared pan. Press the mixture down firmly, ensuring that the bars will be equally thick throughout the pan.
7. Cook at 325 for 15 minutes. Turn the temperature down to 300 and cook for an additional 30 minutes, or until the bars are slightly browned.
8. Remove the dish from the oven and allow to cool 5 minutes. Cut the rectangle into 8 equally sized bars, but do not remove from the pan. Allow the bars to cool an additional 30 minutes (you've given them some time to rest and really grip together), after which you may enjoy to your heart's content!

Estimated Nutrition Facts (for the Chewy):

Calories: 150

Fat: 7g

Sodium: 86mg

Fiber: 4g

Carbohydrates: 19g

Protein: 6g

Estimated Nutrition Facts (for the Crunchy):

Calories: 135

Fat: 5g

Sodium: 80mg

Fiber: 3.5g

Carbohydrates: 20g

Protein: 6g

Carrot Fries

These carrot fries really were the product of pure desperation. I knew that I should have some vegetables with my lunch, but the idea of plain carrots was just unappealing. Once cooked these sticks taste slightly sweet, and if dipped in ketchup they could easily pass for sweet potato fries. Unlike tubers, they will not crisp up in the oven, but I think once you try them, you'll forgive this flaw... especially once you remember that you're eating carrots. Mom would be proud.

The Stuff:

• baking pan
• oven

The Edibles:

• whole carrots
• olive oil cooking spray
• garlic powder
• salt free Italian seasoning (such as this that I use)
• sea salt and pepper to taste

The Making:

1. Preheat the oven to 425. Prepare your baking pan by lightly spraying with the olive oil spray.
2. Peel carrots and cut into lengths of 2-3 inches. Cut lengthwise down the center once, or twice if the carrot is thick.
3. Cook for 30 minutes, or until they look done (some may have slightly burned-looking edges, but they're still yummy). Serve with ketchup for a dose of lycopene.

Pumpkin Muffincakes

Guess what! Baking with boxed cake mixes doesn’t have to be boring or unhealthy! Guess some more! Enhancing boxed cake mixes with healthy ingredients doesn’t have to be hard or expensive!

I call these muffincakes because due to the addition of pumpkin, they have a distinctively cupcake-like moistness. Still, upon looking at these baked goods, one automatically assumes, “muffin.” They just have that look, you know?

I really like these little gems, and I can’t think of anyone who has not liked them. Feel free to experiment with other ingredients; the options are endless! From shredded coconut to chopped walnuts, shredded carrot to chopped dates, you can really go to town and not get bored with this basic recipe. You’ll see that the pictures I provided are of a batch that I topped with some sweetened and spiced cream cheese (a mixture of light cream cheese, vanilla yogurt, a drop of vanilla extract, a sprinkle of cinnamon, and something sweet like honey, a touch or sugar, or splenda).

Be careful where you choose to enjoy these, because they may cause excessive groaning.

The Stuff:

• cupcake tin
• large mixing bowl

The Edibles:

• 1 (15 oz. can) PURE pumpkin (not pumpkin pie mix)
• 2 egg whites
• about 1/4 to 1/2 c. water
• 1 box carrot cake mix

The Making:

1. Preheat oven to 350°F.
2. Mix first three ingredients together in the bowl until well blended. Slowly add contents of carrot cake mix. Stir until fully incorporated. There will be lumps; it’s okay.
3. Pour into 12 muffin tins.
4. Bake at for about 20 to 30 minutes, checking after 15 in case your oven cooks faster than mine. You can try to test the muffin doneness with a toothpick, but the pumpkin makes the muffins very moist, so it may appear to be uncooked. I like to press on the top of the muffin, and if it feels hard, and looks a little crackly, it's cooked.

I'm so scientific.

I usually divide the batter so that it makes 15 muffincakes or more. The below estimated stats would be if you also make 15 muffincakes.

Estimated Nutritional Information (per muffincake):

Calories: 155

Fat: 3.5g

Saturated Fat: 0.5g

Protein: 2.5g

Sodium: 200mg

Carbohydrate: 30g

Fiber: 1g

Cholesterol: 0mg

Iron: 6% RDV

Calcium: 7% RDV

Vitamin A: 115% RDV (2267.4mcg Beta Carotene)

Vitamin C: 3% RDV

Fancy Shmancy Balsamic Reduction Chicken

I still remember the first time I decided to make this… I was living at home with Mo and Mark after moving out of that crazy apartment with the crazy roommate, and I decided I wanted to try to make a reduction sauce. I had never tried my hand at anything like it, bit I would feeling up to the challenge. I’ll never forget those “mmmmms” from that oozed from my parents’ mouths! And all I did was follow a recipe!

This beauty comes from the glorious Cooking Light, where they call it Sautéed Chicken Breasts with Balsamic Vinegar Pan Sauce. I prefer to call it mother-loving delicious.


I typically serve it with quinoa, but this time you’ll see I served it with rice. To be specific, I used brown basmati rice, which is probably my one of my favorites of the rice world. When it cooks, it gives off this nutty smell that is simply mouth-watering. I like to make it kind of pilaf style, with carrots and spinach, a twirl of extra virgin olive oil, some garlic salt, pepper, coriander, and onion power. Mmmm!



My recipe doubles the reduction sauce, because it is really the BEST PART of this dish. On that note, I highly suggest wearing a dark shirt for the sauce-reducing step, because it does splatter just a bit. If you want to up the fiber in this recipe, you could use whole wheat flour when you flour the chicken (step 4).



This is (yet another) of Jay’s favorites and I have to say it is most definitely one of mine as well. It is pretty intense (as in, I can’t label this post with an “easy” tag). Such is especially true if you’re like me, preparing multiple side dishes at the same time. Nevertheless, I think you’ll agree that all the dish-dirtying is super worth it!


Yields 4 servings (serving size: 1 breast and 2 tablespoons sauce)



The Edibles:

• 1 c. fat-free, less-sodium chicken broth
• 1 c. balsamic vinegar
• 4 tsp. honey (often times I’ll used 1 teaspoon honey and one packet of Splenda)
• 1 T. butter (real butter is ideal for this one)
• 1 T. vegetable oil
• 4 skinless, boneless chicken breast halves
• ¼ tsp. freshly ground black pepper
• enough flour to cover your breasts (chicken breasts… do I really need to clarify that? ;-)
• 2 T. finely chopped shallots (about 1 shallot, though I like these a lot so sometimes I’ll add two or so)
• chopped parsley (optional)

The Making:

1. Combine broth, vinegar, and honey. Set aside.
2. Melt butter and oil in a large nonstick skillet over low heat. (I think it works best to use a skillet that is not cast iron or very dark so that you can see when the butter browns in the step that follows.)
3. While butter melts, sprinkle chicken with salt and pepper. (I always forget to season them, and it still turns out yum-yum yummy. That’s a testament to how much you don’t necessarily need salt!)
4. Place flour in a shallow dish. Dredge chicken in flour; shake off excess flour.
5. Increase the heat of your sauté pan to medium-high; heat 2 minutes, or until the butter turns golden brown.
6. Add chicken to pan; cook 4 minutes on each side or until golden brown.
7. Remove the chicken from the pan, and place on a platter or pan in a warm oven. Keep the sauté pan warm (on medium to medium low).
8. Add the shallots and sauté 30 seconds.
9. Add the broth mixture, scraping to loosen browned bits. Bring it to a boil, and cook until reduced by half (about 3 minutes).
10. Serve sauce over chicken. Garnish with chopped parsley, if desired.

Estimated Nutritional Information:
Calories: 270
Fat: 8g
Protein: 34g
Carbohydrate: 13g
Fiber: 0.2g
Cholesterol: 90mg
Iron: 1.7mg
Sodium: 331mg
Calcium: 29mg

Special Request Beef Stroganoff

This is based on a Cooking Light recipe; I made a few changes based on convenience and pure absentmindedness.

As you may notice, I tend not to measure many ingredients when I cook. I prefer eyeballing over cleaning multiple measuring cups and spoons. Now, that may have contributed to my mistake, but I also think that a sleepy head may have been partially accountable as well.

Let's see. I began this recipe by gathering my ingredients (rather, my lovely bearded assistant helped me with this task while I prepped the beef). On a crowded counter, my parsley and dill sat, ready and waiting. Now let me say, they are in similar sized containers, and to a busy cook, they look rather alike. I hastily grabbed one bottle, eyeballed about 2 tablespoons of what I thought was parsely, grabbed the second bottle, looked at the label, and realized that was parsley. I had just poured more than 3 times the recipe-directed dill amount. The horror! The original recipe called for a measly 1/2 teaspoon of this herb, significantly less than the approximated 2 tablespoons I had just added.

Of course I had already placed my onion, beef, and mustard into my crock pot, so there was almost no way I could dump it out and start from scratch. I tried to pull out as much as I could, shrugged my sholders and moved on to "measuring" the parsely. I estimate that about 1 tablespoon or more of dill was left in the pot, and I do have to say, my mistake undoubtedly contributed to the making of one tasty meal. Seriously.

Jay had been begging me for months to cook beef stroganoff. For some reason I had never jumped on this request like I have (almost) all others. Ribs? Sure. Meatloaf (again)? Fine. But for me, beef stroganoff has never been one of those dishes I dreamily salivate over. This week, Jay asked me (yet again) if I would make it, and upon looking up a recipe and realizing how effortless stroganoff is to make (I mean, seriously... you throw some stuff in the crock pot and waam-oh, you have yourself a meal), I decided that I could suck it up and try my hand at the dish. I mean, maybe I would like it more than I remember, right?

And did I. Jay took pictures of me liking the spatula. I kid you not. This is one flavorful dish that I will dream about... I just hope I don't drool too much on the pillow.

Yield: 4 servings (serving size: about 1 cup stroganoff and 1/2 cup noodles)

The Stuff:

• sharp knife for trimming your steak
  
• crock pot

The Edibles:

• about 1 pound top round steak, 1/2 to 1 inch thick, trimmed of fat etc.
  
• 1 c. chopped onion
  
• 2 T. dried parsley (fresh works too, obviously)
  
• 2 T. Dijon mustard
  
• 3/4 tsp. salt
  
• 1 T. dried dill
  
• 1/2 tsp. black pepper
  
• about 2 c. sliced mushrooms (I used baby potabellas)
  
• 3 garlic cloves, minced (or the equivalent in jarred or powdered)
  
• 1/3 c. all-purpose flour
  
• 1 c. reduced sodium beef broth
  
• 1 8 oz. container low-fat sour cream
  
• 2 c. hot cooked medium egg noodles

The Making:

1. Cut steak diagonally across grain into 1/4-inch-thick slices. Place steak and next 8 ingredients (though garlic) in slow cooker; stir well.
   
2. Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a small bowl; gradually add broth, stirring with a whisk until blended. Add broth mixture to slow cooker, and stir well. Cover with lid, and cook on low for 7-8 hours.
   
3. Remove the lid and let the stroganoff stand for 10 minutes to allow it to cool down a bit. Stir in the sour cream. Serve your creamy, mushroomy beef over the noodles and savor each bite!

Estimated Nutritional Information (per serving):
Calories: 400
Fat: 10g
Protein: 36g
Carbohydrate: 43g
Fiber: 3g
Cholesterol: 110mg
Iron: 5.5mg
Sodium: 946mg
Calcium: 123mg

Red Pepper Sesame Hummus

For me, hummus is a comfort food. I like it best accompanied by a grainy bread, although lately I've been enjoying its creaminess atop veggiful salads. I am partial to a thick consisency over the super-pureed type, so this recipe makes one chunky lump of hummus. Like soup, this dip is extremely forgiving when it comes to the amount of spices you use, and the flavors undoubtedly enhance overnight. As always, add any salt-containing spices slowly, tasting each time. Or you could forgo salt entirely, because there is likely to be some in the canned garbanzo beans (if you choose to use canned).

I added a red pepper on the recommendation of Marko, and I think that it added some nice color (and vitamins)! Often I will supplement the hummus with a spoonful of protein powder. The type I use is pretty flavorless, so I can add it to almost anything. If you choose to use some, you'll find that it really helps thicken up the hummus even more; overnight the hummus will go from pretty thick to "woah man" thickness. Your pita chips better not be wimpy.

The Stuff:

• food processor or blender (I've been equally successful with both, as long as your blender is not from 1980)
• medium mixing bowl (or a tupperware you plan on using to store your hummus)
• fork, pestle, or fine-slatted potato masher

The Edibles:

• one 16-oz. can of garbanzo beans (also known as chick peas, or cici in Italian :-)
• 1/2 fresh red pepper, chopped
• 1/2 to 3/4 c. water
• 1 tsp. sesame seed oil
• 1 T. lemon juice
• 2 cloves garlic (or the equivalent in jarred or powdered)
• generous sprinkling of fresh or dried parsely
• generous sprinkling of dried oregano
• super generous shake of ground coriander (if you like it with a little zing)
• light sprinkle of onion salt (alternatively you could use onion powder generously)
• 1 T. protein powder (I use this type)
• salt and pepper to taste

The Making:

1. Pour 1/2 to 2/3 of the can of beans and chopped red pepper into your blending contraption of choice. Place the remaining beans into the mixing bowl and set aside.
2. Pour enough water into the blender so that it covers 3/4 of the beans. Blend it for 5 seconds. Place the remaining ingredients into the blender. Blend until well combined.
3. With the remaining garbanzo beans, take your smashing device and crush those babies. Continue to smash them and mix them up until they're a thick paste. Don't worry, there will be lots of skins, but that makes it yummy!
4. Pour the blended/pureed beans atop the hand-smashed beans. Stir to combine. I would recommend refridgerating for at least 30 minutes, but sometimes if you have a craving...

Crock Pot Pineapple Teriyaki Chicken

Again, this recipe is waaay too easy. I make at least one meal a week in my crock pot, simply because I love leaving work knowing that dinner is just a hop, skip, and a jump away. Dump, press the button, and presto! (Okay, maybe it's not quite like that; there is a bit of wait-time.) I prefer to make my crock pot meals during the week, because when made on the weekend I find myself impatiently lifting up the top, looking, smelling, salivating. And that's a major no-no when cooking with a slow cooker. They say that one is supposed to add 15 to 30 minutes every time you lift the lid. So essentially I'm only prolonging the agony. The horror!

You'll see that I enjoyed a baked sweet potato aside the chicken. While I wouldn't necessarily recommend this pairing, I had a craving. You can't fight those. Conversely, Jay perfectly complimented the chicken with quinoa flavored with a bit of teriyaki sauce poured over the top. Now that might be a bit more appropriate. But to each, his own.

The Stuff:

• a crock pot (also known as a slow cooker)

The Edibles:

• 20 oz. can crushed pineapple in its own juice
• Teriyaki Marinade with Pineapple Juice (alternatively you could just use teriyaki sauce)
• 3-5 fresh or defrosted skinless, boneless chicken breasts
• Optional: Grilled fresh pineapple slices

The Making:

1. Dump pineapple can contents into crockpot (include the juice). Place chicken breasts in the pot atop the pineapple. Pour marinade over chicken breast. (I would estimate I used 1/4 cup... it wasn't much). Flip chicken breasts over to ensure that they are fully covered in marinade.
2. Cook in the crock pot 6 & 1/2 hours on low, or 3 to 3 & 1/2 hours on high.
3. Serve with grilled pineapple if desired, and devour.

Grilled Lobster Tails

Jay and I saw that fresh lobster tails were on sale and thought, "why not?!" I should mention that this shopping trip happened during the week that I was so overwhelmed with thesis work that Jay ventured to the store by himself. As we are two carless city-dwelling companions living a mile from the grocery store, he ventured on foot, armed with a duffel bag backpack. The bus is ridiculously unreliable, so he was forced to walk back with a backpack full of things I never would have purchased simply because of their weightiness. Yes, he did pick out some glorious lobsters, but I had to chuckle seeing that among the crackers and frozen pizza he lugged a large jar of pickles, some salsa, canned soup, potatoes, apples, a jar of pasta sauce... I could go on. Needless to say he was a bit sweaty.

Jay and I were in the mood for a dine-in surf-and-turf style meal, and this definitely satisfied our cravings without breaking the bank. You will see that I served this shellfish alongside a steak (actually, Bulgogi, because we love it so much), some broiled asparagus sprayed with olive oil cooking spray and sprinkled with garlic powder, sea salt, and pepper, as well as some sauteed mushrooms drizzled with teriyaki sauce. It was quite an eclectic plate; it was sort of an east meets Key West (for some reason lime and seafood always remind me of that island), but for us it worked. I think another fun combo would be a steak seasoned with mexican-style flavors (such as cumin, garlic, and oregano) and served with a fresh, lime-y salsa to really play up the citrus flavors in the lobster.

Confession: This was my first foray into cooking lobster. By no means do I think I have preparing lobster down-pat, but these were insanely delicious.

Second confession: Preparing the tails really gave me the willies. In fact, at one point I flipped out and ended up dropping the lobster in the sink. I thought it moved!

Third confession: In addition to the spices listed below, I also used a bit of Fisherman's Warf seasoning. (I know! I cheated!) This brand is available at Whole Foods, and their whole line is amazing. Recommended, but not necessary. Its ingredients include: salt, black pepper, parsley, garlic, white onion, lemon peel, green peppercorns, and green onion. You could just as easily add all of those ingredients and you're golden. In fact, based on the spices I used, this probably was completely unnecessary. Ha!

The Stuff:

• kitchen scissors, or sharp paring knife
• large stock pot
• a grill

The Edibles:

• 2 garlic gloves, smashed (or equivalent in jarred or powdered)
• 2 lobster tails
• olive oil cooking spray
• 2-3 T. lime juice
• garlic powder
• onion salt (or onion powder)
• oregano
• parsley
• salt and pepper to taste
• 1 T. butter, melted (if desired)

The Making:

1. Fill large pot with water and garlic and bring to a boil. Warm grill.
2. Prepare lobster tails by placing on a cutting board or in a shallow bowl with the soft side of the shells facing up. Cut the tails in half lengthwise though the soft shells using the scissors or soft knife. I chose to break off the little side fins and completely remove the soft shell from the body. I suggest researching this before you try it for the first time, because I felt like my method was way harder than it should have been. (Again, it was my first time.)
3. Once the water has reached a boil, drop in prepared tails. Cook for 3 minutes, remove with tongs, and allow them to drain in a colander or on the cutting board for a minute or so. The lobster may not be fully cooked. It's okay, because you'll be grilling it!
4. Spray lobster soft-shell-side with olive oil cooking spray. Drizzle with lime juice and season to your heart's content with the suggested spices and any other seafood-specific spices you may have on hand.
5. Grill lobster with the hard-shell side down for 1-2 minutes. Turn over and grill an additional 2-3 minutes. Serve with melted butter, if desired.

Rainbow Pasta Salad

I feel like meals are much more satisfying when they are visually appealing, and one way to do this is to incorporate a range of bright and colorful fruits and vegetables in your dishes. Word on the street is that different-colored foods offer different health benefits.

Here's the low-down by color (source):

Red fruits and vegetables: Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Orange and Yellow fruits and vegetables: Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Green vegetables and fruit: Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Blue and purple fruits and vegetables: Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

White fruits and vegetables: Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Which leads me to share an almost embarrassingly easy concoction I whipped up. Its ease really makes me want to refer to it as a "non-recipe," because let's be honest, a pasta salad loaded with vegetables is really not original at all. Nevertheless, I wanted to share it if only to promote cooking with color.

To cook the chicken (which can totally be omitted if you're a vegetarian, Jeanne), I chose to braise it in my crock pot. When cooked this way, I have found that the chicken shreds way more easily than boiling, baking, or grilling. In fact I would argue that 6 hours on low, slowly cooking in chicken broth spiced with some garlic is really the only way to go with this one. If you plan ahead, this dish is a quick, fresh, and healthy dinner that you can have on the table in less than 30 minutes. And no, I am not the next Rachel Ray.

The Edibles:

• 1/2 red onion, diced
• 1 clove garlic, minced (or equivalent in jarred or powdered garlic)
• 2 halves of pepper of different colors, largely diced (I used green and yellow)
• 1 c. cherry/grape tomatoes, halved
• 1 c. carrots, sliced into matchsticks
• 2 chicken breasts, cooked and shredded
• 1/4 c. crumbled feta cheese
• 1 c. cooked pasta
• Britt's balsamic vinaigrette (see recipe below)

The Making:

1. Turn on stove to medium and cover a medium-sized sauté pan with olive oil cooking spray. Place garlic in the pan; once it begins to sizzle, dump onion in and stir frequently.
2. Let onion cook for 3-5 minutes, or until it is slightly translucent and has lost its super-oniony bite. Remove from heat.
3. Layer all the ingredients into an extremely large mixing bowl. Stir to combine. Add salt and pepper to taste, if desired. Cover salad and refrigerate at least one hour, or dive in if you're impatient like me!

Britt's Balsamic Vinaigrette

The Stuff:

• 1/2 c. balsamic vinegar
• 1/4 c. water
• 2 T. spicy or honey dijon mustard
• 1 T. olive oil
• generous shake of dried oregano
• generous shake of dried basil
• 1 clove garlic, or equivalent in jarred or powdered
• 1 & 1/2 tsp. sugar or 1 tsp. honey (cut this in half if you are using honey mustard)

The Making:

1. This one is tough. Combine all the ingredients together, and let it sit for at least 30 minutes in the refrigerator.