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Grilled Portobello and Roasted Pepper Burgers - Flat Belly Recipe

Fri, 01/25/2008 - 4:41AM by Bettyesque 7 Comments - 147 Views
Grilled Portobello and Roasted Pepper Burgers TIME: 12 minutes SERVINGS: 2 4 sm portobello mushroom caps (8 oz total), stems removed 4 tsp balsamic vinegar 2 jarred roasted red pepper halves 2 whole wheat buns 2 Tbsp pesto (MUFA) 4 pieces frisée greens (optional) 1. PREHEAT grill pan over medium heat. Grill mushrooms 8 minutes, turning halfway through and brushing with vinegar. Warm pepper halves and buns on pan. 2. SPREAD each bun with half of the pesto. Place peppers, mushrooms, and frisée (if using) on buns. If desired, drizzle with additional vinegar. Nutritional Info Per Serving 270 cal, 10 g pro, 37 g carb, 5 g fiber, 9.5 g fat, 2.5 g sat fat, 5 mg chol, 613 mg sodium Make It a Flat Belly Diet Meal! Add a dessert: Mix 1⁄4 cup fat-free ricotta cheese (50 calories) with 1 tsp honey (21 calories) and top with 1⁄2 cup pear slices (50 calories)
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Ginger Coconut Chicken

Fri, 01/11/2008 - 4:07AM by Bettyesque 5 Comments - 38 Views
Makes 4 servings ACTIVE TIME: 10 minutes TOTAL TIME: 50 minutes (including marinating time) EASE OF PREPARATION: Easy 1 tablespoon yellow split peas 1 teaspoon coriander seeds 1-2 dried red chiles, such as Thai, cayenne or chiles de arbol 1/4 cup "lite" coconut milk (see Ingredient note) 2 tablespoons minced fresh ginger 4 medium cloves garlic, minced 2 tablespoons finely chopped fresh cilantro 1/2 teaspoon salt, or to taste 4 boneless, skinless chicken breast halves (1-1 1/4 pounds total), trimmed 1. Toast split peas, coriander seeds and chiles in a small skillet over medium heat, shaking the pan occasionally, until the split peas turn reddish-brown, the coriander becomes fragrant and the chiles blacken slightly, 2 to 3 minutes. Transfer to a plate to cool for 3 to 5 minutes. Grind in a spice grinder or mortar and pestle until the mixture is the texture of finely ground pepper. 2. Combine coconut milk, ginger, garlic, cilantro, salt and the spice blend in a shallow glass dish. Add chicken and turn to coat. Cover and refrigerate for at least 30 minutes or overnight. 3. Preheat broiler. Coat a broiler-pan rack with cooking spray. Place the chicken (including marinade) on the rack over the broiler pan. Broil chicken 3 to 5 inches from the heat source until it is no longer pink in the center and the juices run clear, 4 to 6 minutes per side. NUTRITION INFORMATION: Per serving: 152 calories; 3 g fat (1 g sat, 0 g mono); 66 mg cholesterol; 4 g carbohydrate; 27 g protein; 1 g fiber; 371 mg sodium. Nutrition bonus: Potassium (16% daily value). TIP: Ingredient note Look for reduced-fat coconut milk (labeled "lite") in the Asian section of your market. MAKE AHEAD TIP: The chicken can be marinated (Steps 1-2) overnight.
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Salmon Panzanella

Thu, 01/10/2008 - 4:25AM by Bettyesque 2 Comments - 21 Views
Makes 4 servings, 2 cups salad & 3 ounces salmon each ACTIVE TIME: 30 minutes TOTAL TIME: 30 minutes EASE OF PREPARATION: Easy 8 Kalamata olives, pitted and chopped 3 tablespoons red-wine vinegar 1 tablespoon capers, rinsed and chopped 1/4 teaspoon freshly ground pepper, divided 3 tablespoons extra-virgin olive oil 2 thick slices day-old whole-grain bread, cut into 1-inch cubes (see Tip) 2 large tomatoes, cut into 1-inch pieces 1 medium cucumber, peeled (if desired), seeded and cut into 1-inch pieces 1/4 cup thinly sliced red onion 1/4 cup thinly sliced fresh basil 1 pound center-cut salmon, skinned (see Tip) and cut into 4 portions 1/2 teaspoon kosher salt 1. Preheat grill to high. 2. Whisk olives, vinegar, capers and 1/8 teaspoon pepper in a large bowl. Slowly whisk in oil until combined. Add bread, tomatoes, cucumber, onion and basil. 3. Oil the grill rack (see Tip). Season both sides of salmon with salt and the remaining 1/8 teaspoon pepper. Grill the salmon until cooked through, 4 to 5 minutes per side. 4. Divide the salad among 4 plates and top each with a piece of salmon. NUTRITION INFORMATION: Per serving: 362 calories; 21 g fat (3 g sat, 12 g mono); 72 mg cholesterol; 15 g carbohydrate; 29 g protein; 5 g fiber; 386 mg sodium; 1,002 mg potassium. Nutrition bonus: Selenium (67% daily value), Vitamin C (30% dv), Potassium (29% dv), Vitamin A (20% dv), Magnesium (18% dv), excellent source of omega-3s. 1/2 Carbohydrate Servings Exchanges: 1/2 starch, 1 1/2 vegetable, 3 lean meat, 2 fat TIP: If using fresh bread, you can grill the bread slices along with the salmon and then cut them into cubes. Alternatively, cut bread into cubes, place on a baking sheet and bake at 300°F until dry.
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Easy Black Bean Salmon Stir Fry

Thu, 01/10/2008 - 4:21AM by Bettyesque 1 Comment - 24 Views
Makes 4 servings, about 1 1/2 cups each ACTIVE TIME: 20 minutes TOTAL TIME: 20 minutes 1/4 cup water 2 tablespoons rice vinegar 2 tablespoons black bean-garlic sauce (see Note) 1 tablespoon Shao Hsing rice wine or dry sherry (see Note) 2 teaspoons cornstarch Pinch of crushed red pepper 1 tablespoon canola oil 1 pound salmon, skinned (see Tip) and cut into 1-inch cubes 12 ounces mung bean sprouts (6 cups) 1 bunch scallions, sliced 1. Whisk water, vinegar, black bean-garlic sauce, rice wine (or sherry), cornstarch and crushed red pepper in a small bowl until combined. 2. Heat oil in a large nonstick skillet over medium-high heat. Add salmon and cook, stirring gently, for 2 minutes. Add bean sprouts, scallions and the sauce mixture (the pan will be full). Cook, stirring, until the sprouts are cooked down and very tender, 2 to 3 minutes. NUTRITION INFORMATION: Per serving: 302 calories; 17 g fat (3 g sat, 6 g mono); 67 mg cholesterol; 12 g carbohydrate; 26 g protein; 3 g fiber; 802 mg sodium; 608 mg potassium. Nutrition bonus: Selenium (60% daily value), Vitamin C (33% dv), Folate (24% dv), Potassium (17% dv), excellent source of omega-3s. 1 Other Carbohydrate Serving Exchanges: 1 vegetable, 1/2 other carbohydrate, 3 lean meat, 1 fat TIPS How to skin a salmon fillet -Place salmon fillet on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either. Notes: Black bean-garlic sauce, a savory, salty sauce used in Chinese cooking, is made from fermented black beans, garlic and rice wine. Find it in the Asian-foods section of some supermarkets or at Asian markets. The "cooking sherry" sold in many supermarkets can be surprisingly high in sodium. We prefer dry sherry, sold with other fortified wines in your wine or liquor store.
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30-Minute Baked Garlic Chicken

Wed, 01/09/2008 - 12:14PM by Bettyesque 6 Comments - 137 Views
INGREDIENTS * 2 tablespoons olive oil * 1 clove garlic, minced * 1 cup dry bread crumbs * 2/3 cup grated Parmesan cheese * 1 teaspoon dried basil leaves * 1/4 teaspoon ground black pepper * 6 skinless, boneless chicken breast halves DIRECTIONS 1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish. 2. In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture. 3. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear. NUTRITION INFORMATION Servings Per Recipe: 6 Amount Per Serving Calories: 294 * Total Fat: 11.6g * Cholesterol: 76mg * Sodium: 421mg * Total Carbs: 13.8g * Dietary Fiber: 0.6g * Protein: 31.5g
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Tomato Vegetable Casserole

Wed, 11/14/2007 - 7:02AM by Bettyesque 0 Comments - 98 Views
1 medium potato, peeled and cut into 1/2-inch pieces 1 medium yam, peeled and cut into 1/2-inch pieces 1 red bell pepper, seeded and cut into 1/2-inch pieces 2 carrots, peeled and cut into 1/2-inch pieces 5 tablespoons olive oil 1 red onion, thinly sliced into rings 2 small or 1 large zucchini, cut crosswise into 1/4-inch-thick pieces Salt and pepper 2 large ripe tomatoes, cut crosswise into 1/4-inch thick slices 1/2 cup grated Parmesan 2 tablespoons dried Italian-style bread crumbs Fresh basil sprigs, for garnish Preheat the oven to 400 degrees F. Toss the potato, yam, bell pepper, carrots, and 2 tablespoons of olive oil in a 13 by 9 by 2-inch baking dish to coat. Sprinkle with salt and pepper and toss until coated. Spread vegetables evenly over the bottom of the pan. Arrange the onion slices evenly over the vegetable mixture. Arrange the zucchini over the onion. Drizzle with 2 tablespoons of oil. Sprinkle with salt and pepper. Arrange the tomato slices over the zucchini. Stir the Parmesan and bread crumbs in a small bowl to blend. Sprinkle the Parmesan bread crumbs over the vegetables in the baking dish. Drizzle with the last tablespoon of olive oil. Bake uncovered until the vegetables are tender, and the topping is golden brown, about 40 minutes. Garnish with fresh basil sprigs, if desired.
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Apple Pork Chops

Tue, 11/13/2007 - 5:17AM by Bettyesque 1 Comment - 285 Views
Ingredients 2 tablespoons vegetable oil 1/2 cup chopped onion 4 (1/2-inch thick) pork chops 1/2 teaspoon salt ground black pepper to taste: 2 apples - peeled, cored and sliced 2 tablespoons brown sugar 1/2 teaspoon ground mustard 1/8 teaspoon ground cloves 3/4 cup hot water 1. Preheat oven to 375 degrees F (190 degrees C). 2. Heat oil in large skillet. Saute onion in oil for 1 minute, or until tender. Remove onion and set aside. Brown pork chops on both sides in oil. 3. Place chops in an 8x12 inch baking dish and sprinkle them with salt and pepper. Cover the chops with the apples and cooked onion. 4. In a small bowl, combine brown sugar, mustard, cloves and water. Pour over chops. Cover and bake in the preheated oven for 30 to 45 minutes. Enjoy!
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