Haddock Piccata Poached in Parmesan Broth

I had been struggling for ways to make fish more interesting. Calories vs Flavor. I went to dinner out, opted for a haddock piccata over linguini. I Told them omit the pasta, and I had a side of veg. A hearty sized bowl of Haddock poached in a lemon Parmesan broth swimming with capers and quartered mushrooms arrived at my table. It was better than terrific, it was perfect.  By taste alone I adapted in to my Weight Watcher regimen. It came out perfect!  The trick is, taste along the way. If the broth isn’t lemony enough. add more lemon, if too lemony add more broth.

Image result for fish in clear broth capersThe ingredients per serving

  • 4-6 ounces of Haddock, Cod or your favorite white fish
  • 1 tablespoon of capers, liquid can be included
  • 2 tablespoons of lemon juice fresh or bottled
  • 1 1/2 cups of Chicken, or vegetable broth
  • 2 tablespoons of Parmesan cheese
  • 3/4 cup of mushrooms quartered or sliced
  • 1/2 cup of cooked pasta, 1 cup gently cooked  zoodles, or spaghetti squash
  • options to add, to simmering broth, are garlic, onions, 1/4 cup of shredded carrots, 1/4 cup of broccoli slaw.

In a  1 quart pan, simmer, do not boil broth, add lemon juice and mushrooms until cooked, add capers, lemon juice.

Taste the broth if it is too lemony add more broth or add more lemon for a more lemon.

Add Fish to the simmering broth and cover for 3 minutes.  After 3 minutes If fish is firm and flaky it is ready to serve.  If not done, cover a minute at a time for your preferred texture. Gently lift haddock out of the pot into a bowl over pasta or cooked veggies, Stir Parmesan into broth until dissolved, pour your broth over fish and enjoy.  7 weight watcher points if served without pasta.

Turkey Crack Slaw, Weight Watcher Friendly

I recently went to my Weight Watcher meeting, and everyone was talking Crack Slaw. Yes! CRACK as in, I  CAN”T STOP EATING I!  And its delicious. The varieties made with ground turkey,  ground turkey breast, ground chicken or ground chicken breast are the lowest in calories. 4 servings per recipe.

Image result for turkey crack slaw

There is also no wrong way to make it, 1 lb of ground meat, Turkey, Beef, Chicken, Pork , Lamb, even Buffalo(Bison). 1 lb. of angel hair slaw or any other slaw including broccoli slaw. Spices, Ginger,  Vinegar, onion and Garlic. Cook in a Wok, a  saute pan or a crock pot. Also, the crack slaw once prepared can be used to make Asian egg rolls, use the Pad Thai Crack Slaw recipe listed second.

Basic low Calorie Turkey Crack Slaw

  • 1 lb of ground turkey breast
  • one medium onion diced fine
  • 1 -2 cloves of garlic minced, or 1/4 tsp garlic powder
  • 1 bag of fine Angel hair coleslaw, standard coleslaw is acceptable
  • 2 tsp of grated fresh ginger or 1/2 tsp powdered ginger
  • 1 tablespoon vinegar
  • 1/2 cup vegetable broth, chicken broth or water as needed
  • Salt and pepper to taste
  • optional spices are hot pepper flakes, onion powder, garlic powder
  • Cooking spray, or 2 tsps of your favorite healthy oil

Pre-spray your wok or saute pan or heat oil of your choice. Use a medium heat setting as you saute,  not burn your next ingredients the diced onion and garlic, cook until softened, and ginger, saute about 1 minute

Add Ground turkey, brown and chop fine as sauteing. Once browned,  add the bag of slaw, spices and vinegar. Stir meat and coleslaw until the slaw is well wilted. You may add broth a small amount at a time to keep the contents of the pan not to burn.  If you add too much broth it will cook off. Serve while hot

***** sub any ground meat

Pad Thai Taste Crack Slaw extra low calorie

  • 1 lb of ground Chicken Breast
  • one large onion diced fine
  • 2 scallions, shopped
  • 2 cloves of garlic minced, or 1/4 tsp garlic powder
  • 2  bags of fine Angel hair coleslaw, standard coleslaw is acceptable
  • 1/2 cup shredded carrots optional
  • 1 Tbs of grated fresh ginger
  • 2 tsp of Asian 5 spice powder
  • 2 tablespoon Rice wine vinegar
  • 1/4 cup soy or teriyaki sauce, **Gluten free are availble
  • 1/2 cup vegetable broth, chicken broth
  • Salt and pepper to taste
  • optional spices are hot pepper flakes, onion powder, garlic powder or Sirracha,
  • Chopped cilantro as a garnish optional
  • Cooking spray, or 2 tsps of your favorite healthy oil

Pre-spray your wok or saute pan or heat oil of your choice. Use a medium heat setting as you saute,  not burn your next ingredients the diced onion and garlic, cook until softened, and ginger, saute about 1 minute

Add Ground turkey, brown and chop fine as sauteing. Once browned,  add the bag of slaw, 5 Asian five spice powder and vinegar. Stir meat and coleslaw until the slaw is well wilted. You may add broth a small amount at a time to keep the contents of the pan not to burn.  If you add too much broth it will cook off. Finish by stirring in soy or Teriyaki and serve.

****For not so low call make with ground pork.

Either dish may be cooked in a crock pot, Saute meat, add to crock pot, add all ingredients  plus 1 cup of additional broth. Cook on low. 3 hours

 

 

 

Grilled Balsamic Sundried Tomato Pesto Chicken

This entire dish is less than 350 calories. Waist line friendly, taste bud joy!

Flecks of basil and sundried tomato cling to the chicken after grilling. The Balsamic vinegar sweetens as it grills. We served it with 3/4-1 cup of Steamfresh Brown & Wild Rice. Undressed heirloom tomatoes on the side, balanced out the meal.

Ingredients for dinner for Four

  • 1 pound of boneless skinless chicken breast, Purdue breast slices are best
  • Prepared pesto or  make fresh pesto
  • 4 sundried tomatoes, preferably not packed in oil which increase calories
  • 4 tablespoons sundried tomato

To prepare chicken other than thin slices, butterfly open to flatten, or pound to 1/8 thickness between 2 pieces of wax paper or plastic wrap. The back of a large metal spoon works great. If you substitute other bone in chicken, take into account the longer cooking time.Remember chicken should never be served until it has reached an internal temperature of 165 degrees as recommended by the USDA.

The day before or at least one hour before grilling, use one tablespoon of pesto per breast. Due to salmonella concerns do not handle raw chicken unless you wash your hands prior to handling other ingredients. I use a rubber spatula to spread pesto on both sides.If using prepared pesto, mince sundried tomatoes fine, add to pesto and mix. Sundried preserved in oil adds 100s of calories to your dish. Dry-packed sundried tomatoes are  generally stocked in the produce department. Cover and chill one hour or overnight.

While grill is heating, drizzle 1 tablespoon of balsamic vinegar per breast. All balsamics are not  equal, an aged Balsamic has a sweeter taste. Investing in a good premium bottle is well worth it. You may find a premium balsamic can replace dressings on salads.

Grill and serve. Grilling times vary per BBQs.

The leftover chicken is great served in sandwiches and salads.

 

Want To Live to Be 90? Eat Like a Greek Islander!

On the Greek island of Ikaria the residents are twice as likely as the rest of us to live to be 90. How do they do it? A healthy diet and laid-back lifestyle apparently does the trick. And what islanders are eating is different then in the West:

[A] breakfast of goat’s milk, wine, sage tea or coffee, honey and bread. Lunch was almost always beans (lentils, garbanzos), potatoes, greens (fennel, dandelion or a spinachlike green called horta) and whatever seasonal vegetables their garden produced; dinner was bread and goat’s milk. At Christmas and Easter, they would slaughter the family pig and enjoy small portions of larded pork for the next several months.

Islanders also enjoy a warm beverage which translates as “mountain tea,” “made from dried herbs endemic to the island,” a rotating, seasonal list that includes wild marjoram, sage, mint, and dandelion leaves. They also drink a lot of wine and coffee, and eat far less meat then we do.

Their diet does not include processed foods that are a common staple of our western diets. They also take naps in the afternoon, stay up late, and sleep in on most mornings.

If this is what helps get people to age 90 or beyond, we’re all for it. Sign us up for a Greek Island cruise!

Glitter’s Miracle Rice with Brussels Sprouts, Brown Rice and other Goodies

From my friend Anna O’Brien the super weight-loss blogger http://www.glitterandlazers.com


Via Glitterandlazers.com

Glitter’s Miracle Rice

  • 1 C Whole Grain Brown Rice
  • 1 C Lima Beans
  • 1.5 C Chopped Mushroom
  • One Half of a Large Spanish Onion
  • 1 Tbsp Brummel and Brown
  • .5 Tsp Cumin
  • A Pinch of Garlic Powder
  • One Cube Chicken Stock
  • 1 lb Brussels Sprouts

Chop mushroom and onion into medium size pieces (there is likely a fancy cooking term for this. Sadly,  I am unbearably unfancy)

Cook whole Grain according to the directions on the package With Broth, substitute chicken Bouillon for Veggie for a Vegetarian option. Add Lima beans, mushroom, onion, Brummel & Brown and seasonings into the rice once it reaches it’s initial simmer.

Halve Brussels sprouts and then cut them into thick slivers. Using a hot skillet and the wonders of Pam, saute the sprouts until they are light brown, set aside.

When the rice mixture is completed cooking, fold in the Brussels sprouts. The resulting yield is 4 servings at 297 calories a pop. Put on your crown and enjoy this rice like the Carb Queen you are.

Diet Changes & Weight Loss Can Help Reduce Hot Flashes

A new study from the Kaiser Permante Women’s Health Initiative has shown that dietary changes and modest weight loss helped significantly ease the occurrence of hot flashes and night sweats in study participants. Of the over 17,000 post-menopausal women studied, those who ate a low-fat diet high in whole grains, fruits and vegetables and also lost weight during the year-long study experienced the highest reduction of their symptoms.

While previous studies had shown that weight gain and high body weight were most associated with increased symptoms like hot flashes, this was the largest survey to date that attempted to answer the question of whether eating a healthier diet could help women reduce the level of symptoms they experienced.

“Since most women tend to gain weight with age, weight loss or weight gain prevention may offer a viable strategy to help eliminate hot flashes and night sweats associated with menopause,” said Bette Caan, DrPH, a research scientist with the Kaiser Permanente Northern California Division of Research and the senior author of the study.

“Weight loss, especially loss of fat mass but not lean mass, might also help alleviate hot flashes and night sweats,” according to the study’s authors.

Other studies have shown similar symptom reductions in breast cancer patients when weight gain is prevented after their initial diagnosis.

 

Tabouli Style Quinoa Cold Salad

Love love love. Quinoa replaces couscous from the traditional recipe. Wheat allergies  can restrict  many from enjoying this delicious cold salad which is usually  made with wheat berries and/or couscous. Those requiring  a Gluten-free lifestyle can enjoy and be satisfied. Quinoa is easy to cook and versatile, it adapts to flavors readily. Quinoa  is great served hot or cold and packs a protein punch. Quinoa is an ancient grain, that is being rediscovered by chefs and home-cooks looking for healthier options.

Like any good salad there is no wrong way to make this dish, its all about your favorite flavors. Experimentation is allowed in cooking. Steffie makes it a little different every time. We often add  tuna to leftover quinoa salad, for a quick heartier lunch.

What you need

  • 1 Cup of uncooked Quinoa, available with rice, ethnic food sections, and specialty food aisles
  • 1 Cup of your favorite stock or bullion cube, chicken or vegetable work best
  • 3/4 cup water
  • 1/4 cup lemon juice or Real lemon concentrate
  • 1/4 cup of minced mint
  • 1-2 tablespoons of olive oil, use enough to desired consistency
  • 1 cup of peeled, seeded, 1/4″ diced cucumber
  • Salt to taste
  • Optional add ins: Olives, capers, minced sun-dried tomatoes, Feta cheese, shallots,  or garlic.
  • Substitutions  or additional herbs to add to the mint are parsley for a milder flavor, or oregano for a Mediterranean flair. Basil in combo with sun-dried tomatoes and grated parm can make it Italian!

Prepare Quinoa as directed on package with broth, lemon and water

Fluff with fork when done, thoroughly chill.

Add remaining ingredients to chilled quinoa. Using olive oil serves two purposes, it dresses the salad in combo with the acid of the lemon, and also keeps the salad from caking.

Salt to taste, occasionally sun-dried tomatoes may be salty when not packed in oil. Capers and Kalamata olives also are naturally salty. If sun-dried tomatoes are oil packed, reduce the amount of olive oil

Chill and enjoy, the taste improves daily. Makes 4 or more servings

Nutrition Data, 1 cup cooked quinoa: 155 cal, 30g carb, 3g fat, 5.5g protein, 3g fiber, estimated glycemic load 18