When life gives you a bunch of pears getting overripe before you can eat them...make pear sauce! :)
Simply core and chop up all the pears (if you want smoother sauce, peel, too), place in a saucepan and add about 2/3 water (they dont need to be covered, it will just keep them from sticking/burning).
Add cinnamon (I added about 1 1/2 tsp for my 7-8 pears), and vanilla (about 2 tsp for my 7-8 pears).
Cover and place over medium heat, bring to a boil then reduce and simmer 1-2 hours.
Puree in blender or food processor, yummy.
Should be sweet enough as is, but you could add splenda if desired.
Enjoy as you would apple sauce!
Tuesday, November 8, 2011
Wednesday, November 2, 2011
Chicken, Squash and Sweet Potato Tagine
This is a really yummy, healthy Moroccan recipe. I haven't done the nutritional data on it yet. Its a great fall dish.
2 tbsp olive oil
3lbs chicken in pieces
2 lg onions, finely chopped
4 cloves garlic, crushed
2 cinnamon sticks, broken in half
1 lb sweet potatoes, peeled and cubed
1 lb butternut squash or pumpkin, peeled, seeded and cubed
small handful parsley & small handful mint (fresh chopped)
1 1/4c stock
salt & pepper
Heat oil in a dutch oven, brown chicken; remove & keep warm. Add onion to dutch oven, cook until soft, add garlic and cinnamon and stir 2 minutes til fragrant.
Add sweet potato, squash, chicken, parsley, mint and stock, cover tightly and simmer gently until tender (45 minutes).
Season to taste with salt & pepper.
Garnish with sliced almonds.
2 tbsp olive oil
3lbs chicken in pieces
2 lg onions, finely chopped
4 cloves garlic, crushed
2 cinnamon sticks, broken in half
1 lb sweet potatoes, peeled and cubed
1 lb butternut squash or pumpkin, peeled, seeded and cubed
small handful parsley & small handful mint (fresh chopped)
1 1/4c stock
salt & pepper
Heat oil in a dutch oven, brown chicken; remove & keep warm. Add onion to dutch oven, cook until soft, add garlic and cinnamon and stir 2 minutes til fragrant.
Add sweet potato, squash, chicken, parsley, mint and stock, cover tightly and simmer gently until tender (45 minutes).
Season to taste with salt & pepper.
Garnish with sliced almonds.
Tuesday, October 25, 2011
Cajun Roasted Sweet Potatoes or Yams
weird formatting is because I entered the recipe on a calculator site to get nutritional data...sorry.
30oz Sweet Potato
2tsp Paprika
0.5tsp, leaves Thyme, Dried
0.5tsp Garlic Powder
0.5tsp Onion Powder
0.25tsp Pepper, Red Or Cayenne
0.5tsp Rosemary, Dried
1tsp Olive Oil
1tsp Soy Sauce
Directions
1 Preheat oven to 375.
2.cut sweet potatoes into 1" cubes. place in large bowl and toss to coat with olive oil and soy sauce.
3mix all spices together , then add to sweet potato cubes and toss well to coat.
4place in single layer and bake 40-45 minutes, until tender.
| Nutrition Facts | ||||||
| Serving Size 1 serving (171.6 g) | ||||||
| Amount Per Serving | ||||||
| Calories 206 Calories from Fat 10 | ||||||
| % Daily Value* | ||||||
| Total Fat 1.1g 2% | ||||||
| Saturated Fat 0.2g 1% | ||||||
| Sodium 60mg 3% | ||||||
| Total Carbohydrates 46.5g 15% | ||||||
| Dietary Fiber 5.5g 22% | ||||||
| Sugars 0.3g | ||||||
| Protein 2.0g | ||||||
| ||||||
| * Based on a 2000 calorie die |
Wednesday, October 12, 2011
Turkey Enchilada Casserole
MMM MMM high carb day! This is another recipe from the Weight watchers take Out Tonight Cookbook.
I added a can of black beans, drained to add more fiber and a little more protein (and complex carbs that have a positive effect on insulin :) )
The nutrition data is for the original recipe without the black beans.
The instructions say to assemble the casserole and let it stand 30 minutes before cooking, I didnt have time, but I let it cook a little longer (maybe 10 minutes) It turned out great.
2 tsp olive oil
1 lb ground turkey (extra lean)
1 large onion, chopped
2 garlic cloves, minced
1/2 tsp salt
1 tsp dried oregano
1/4 tsp dried cumin
2 (10 oz) cans enchilada sauce
1 (4.5oz can chopped green chilies
1 tsp red wine vinegar
1/4 c copped cilantro
8 (6inch) corn tortillas, halved
1 cup shredded, reduced fat cheddar cheese
Preheat oven to 375 (or don't if you are gong to let the casserole sit for half and hour, preheat it during that time...) Spray a 7"X11" baking dish with nonstick spray; set aside.
Heat a large nonstick skillet over med-high heat. Swirl in 1 tsp of the oil, then add the turkey, half the onion , half the garlic and 1/4 tsp salt. cook, breaking up the turkey until browned, about 8 minutes. ( I added the can of black beans at the end and stirred in for a minute).
Meanwhile, heat a medium nonstick saucepan over medium heat. Swirl in the remaining oil, then add the remaining onions, garlic1/4 tsp salt, the oregano, and cumin. Cook, stirring occasionally, until well softened, about 8 minutes. Stir in the enchilada sauce, chiles and vinegar; bring to a boil. reduce the heat and simmer, covered, until the flavors are blended, about 10 minutes. remove from the heat and stir in the cilantro.
Arrange one-third of the tortilla halves in an overlapping layer on the bottom of the dish. Spoon 1/3rd of the turkey mixture over the top, then 1/3rd of the sauce, then 1/3 of the cheese. repeat the layering twice. cover the pan loosely with foil and bake 20 minutes, uncover and bake 5 minutes longer, or until cheese is bubbly. let stand 10 minutes before serving.
8 Servings
per serving:
218 calories
6g fat, 2g sat
49mg chol
588mg sod
20g carbs
2g fiber
21g protein
168mg calcium
I added a can of black beans, drained to add more fiber and a little more protein (and complex carbs that have a positive effect on insulin :) )
The nutrition data is for the original recipe without the black beans.
The instructions say to assemble the casserole and let it stand 30 minutes before cooking, I didnt have time, but I let it cook a little longer (maybe 10 minutes) It turned out great.
2 tsp olive oil
1 lb ground turkey (extra lean)
1 large onion, chopped
2 garlic cloves, minced
1/2 tsp salt
1 tsp dried oregano
1/4 tsp dried cumin
2 (10 oz) cans enchilada sauce
1 (4.5oz can chopped green chilies
1 tsp red wine vinegar
1/4 c copped cilantro
8 (6inch) corn tortillas, halved
1 cup shredded, reduced fat cheddar cheese
Preheat oven to 375 (or don't if you are gong to let the casserole sit for half and hour, preheat it during that time...) Spray a 7"X11" baking dish with nonstick spray; set aside.
Heat a large nonstick skillet over med-high heat. Swirl in 1 tsp of the oil, then add the turkey, half the onion , half the garlic and 1/4 tsp salt. cook, breaking up the turkey until browned, about 8 minutes. ( I added the can of black beans at the end and stirred in for a minute).
Meanwhile, heat a medium nonstick saucepan over medium heat. Swirl in the remaining oil, then add the remaining onions, garlic1/4 tsp salt, the oregano, and cumin. Cook, stirring occasionally, until well softened, about 8 minutes. Stir in the enchilada sauce, chiles and vinegar; bring to a boil. reduce the heat and simmer, covered, until the flavors are blended, about 10 minutes. remove from the heat and stir in the cilantro.
Arrange one-third of the tortilla halves in an overlapping layer on the bottom of the dish. Spoon 1/3rd of the turkey mixture over the top, then 1/3rd of the sauce, then 1/3 of the cheese. repeat the layering twice. cover the pan loosely with foil and bake 20 minutes, uncover and bake 5 minutes longer, or until cheese is bubbly. let stand 10 minutes before serving.
8 Servings
per serving:
218 calories
6g fat, 2g sat
49mg chol
588mg sod
20g carbs
2g fiber
21g protein
168mg calcium
Tuesday, October 11, 2011
Kung Pao Shrimp
Made this for dinner tonight - yummy! This is from the Weight Watchers Cookbook "Take-Out Tonight"
It was just the right amount of heat, but if you don't like things spicy you can reduce the amount of chili-garlic sauce.
3/4c low sodium/fat free chicken broth
1/4c rice wine or sake
2 tbsp reduced sodium soy sauce
2 Tbsp honey
1 tbsp chili -garlic sauce
1 tbsp cornstarch
1 tsp Asian sesame oil (dark)
2 tsp canola oil (I used coconut oil)
1 pound medium shrimp, peeled and deveined
3 scallions, chopped
2 tbsp minced peeled fresh garlic
2 garlic cloves, minced
4 cups broccoli florets (I used the broccolette, baby broccoli)
1 (8oz) can bamboo shoots, drained
1) Combine the broth, sake, soy sauce, honey, chili-garlic sauce, cornstarch and sesame oil in a bowl; set aside.
2)Heat a nonstick wok or a large, deep skillet over med-high heat until a drop of water sizzles. Swirl in the oil, then add the shrimp. stir-fry until just opaque in the center, about 3 minutes, transfer to a bowl. Add the scallions, ginger and garlic to the pan; stir fri until fragrant, about 30 seconds. add the broccoli florets and bamboo shoots; stir fry until crisp-tender, about 2 minutes. Add the broth mixture and the shrimp. cook, stirring constantlyuntil the mixture boils and thickens, about 1 minute.
4 servings (1 1/4 c per serving)
calories 188
fat 5g, 1g saturated
135 mg cholesterol
661mg sodium
19g carbs
3g fiber
19g protein
78 mg calcium
It was just the right amount of heat, but if you don't like things spicy you can reduce the amount of chili-garlic sauce.
3/4c low sodium/fat free chicken broth
1/4c rice wine or sake
2 tbsp reduced sodium soy sauce
2 Tbsp honey
1 tbsp chili -garlic sauce
1 tbsp cornstarch
1 tsp Asian sesame oil (dark)
2 tsp canola oil (I used coconut oil)
1 pound medium shrimp, peeled and deveined
3 scallions, chopped
2 tbsp minced peeled fresh garlic
2 garlic cloves, minced
4 cups broccoli florets (I used the broccolette, baby broccoli)
1 (8oz) can bamboo shoots, drained
1) Combine the broth, sake, soy sauce, honey, chili-garlic sauce, cornstarch and sesame oil in a bowl; set aside.
2)Heat a nonstick wok or a large, deep skillet over med-high heat until a drop of water sizzles. Swirl in the oil, then add the shrimp. stir-fry until just opaque in the center, about 3 minutes, transfer to a bowl. Add the scallions, ginger and garlic to the pan; stir fri until fragrant, about 30 seconds. add the broccoli florets and bamboo shoots; stir fry until crisp-tender, about 2 minutes. Add the broth mixture and the shrimp. cook, stirring constantlyuntil the mixture boils and thickens, about 1 minute.
4 servings (1 1/4 c per serving)
calories 188
fat 5g, 1g saturated
135 mg cholesterol
661mg sodium
19g carbs
3g fiber
19g protein
78 mg calcium
Tuesday, September 20, 2011
Slow Cooker Pork Chili Verde
1 lb pork stew meat ( I used chopped up country spare ribs, trimmed of extra fat)
12 oz salsa verde
14oz black beans, drained
14oz great northern beans, drained
4oz chopped green chilies, drained
Combine all ingredients in greased 3-4 1/2 qt slow cooker.
Cover and cook on low heat 6-8 hours or on high heat 3-4 hours.
4 servings
12 oz salsa verde
14oz black beans, drained
14oz great northern beans, drained
4oz chopped green chilies, drained
Combine all ingredients in greased 3-4 1/2 qt slow cooker.
Cover and cook on low heat 6-8 hours or on high heat 3-4 hours.
4 servings
| Nutrition Facts | ||||||
Serving Size 425 g | ||||||
Amount Per Serving | ||||||
| Calories 1,028 Calories from Fat 138 | ||||||
% Daily Value* | ||||||
| Total Fat 15.3g 24% | ||||||
| Saturated Fat 4.8g 24% | ||||||
| Cholesterol 98mg 33% | ||||||
| Sodium 600mg 25% | ||||||
| Total Carbohydrates 147.2g 49% | ||||||
| Dietary Fiber 43.6g 174% | ||||||
| Sugars 17.3g | ||||||
| Protein 80.4g | ||||||
| ||||||
Nutrition Grade A |
Nutritional Analysis
Good points
- High in dietary fiber
- High in phosphorus
- High in potassium
- High in selenium
- High in thiamin
- High in vitamin A
Monday, September 19, 2011
Slow Cooker Indonesian Beef Rendang (Curry)
This smelled good all day! It is high in fat, but it is coconut fat, which your body processes differently. You could reduce fat content by using lite coconut milk and really trimming the beef.
this is from "The New Creative Crock-Pot Slow Cooker Cookbook" by Robin Taylor Swatt
2 medium onions, chopped
3 cloves garlic, chopped
1 tbsp fresh ginger, chopped
4 small red chile peppers, seeded and chopped
1/2c water
2 lbs round steak, cut into 1 1/2 inch cubes
2 tsp ground coriander
2 tbsp tamarind sauce
1 tsp ground turmeric
2 tsp curry powder
stem of lemon grass, 4 inches long
2 cups coconut milk
In a food processor or blender, blend onions, garlic, ginger chile peppers and water until smooth. Add this mixture, the steak and the remaining ingredients to the slow cooker, and combine thoroughly. Cover, cook on low 8-10 hours (or high 4-6 hours). halfway through cooking, remove the lid and mix thoroughly to prevent coconut milk from separating. Replace the cover. remove the lemon grass before serving. 6 servings.
Good with long grain brown rice or jasmine rice.
Read more: http://caloriecount.about.com/indonesian-beef-rendang-recipe-r768772#ixzz1YQYG0xI3
this is from "The New Creative Crock-Pot Slow Cooker Cookbook" by Robin Taylor Swatt
2 medium onions, chopped
3 cloves garlic, chopped
1 tbsp fresh ginger, chopped
4 small red chile peppers, seeded and chopped
1/2c water
2 lbs round steak, cut into 1 1/2 inch cubes
2 tsp ground coriander
2 tbsp tamarind sauce
1 tsp ground turmeric
2 tsp curry powder
stem of lemon grass, 4 inches long
2 cups coconut milk
In a food processor or blender, blend onions, garlic, ginger chile peppers and water until smooth. Add this mixture, the steak and the remaining ingredients to the slow cooker, and combine thoroughly. Cover, cook on low 8-10 hours (or high 4-6 hours). halfway through cooking, remove the lid and mix thoroughly to prevent coconut milk from separating. Replace the cover. remove the lemon grass before serving. 6 servings.
Good with long grain brown rice or jasmine rice.
Serving Size
1 serving (276.4 g)
Amount Per Serving
Calories
543
Calories from Fat
307
% Daily Value*
Total Fat
34.1g
52%
Saturated Fat
22.4g
112%
Cholesterol
128mg
43%
Sodium
128mg
5%
Total Carbohydrates
11.3g
4%
Dietary Fiber
2.8g
11%
Sugars
5.8g
Protein
48.1g
| Vitamin A 0% | • | Vitamin C 10% |
| Calcium 4% | • | Iron 33% |
* Based on a 2000 calorie diet
Read more: http://caloriecount.about.com/indonesian-beef-rendang-recipe-r768772#ixzz1YQYG0xI3
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