Pumpkin Crusted Pork and Apricot Quesadilla with Goat Cheese

This has been a good week. Over the years I have apparently watched one too many National Geographic specials on starving people hence I despise food waste. So, what makes this a good week is I made it through the week with some amazing meals with tons of veggies and barely any waste. Yesterday I actually had nothing planned but I knew I had leftovers from my Jerk Pumpkin Seed Pork Chops with Ginger Apricot Acorn Squash so I decided to make a round two recipe. Into a quesadilla the leftovers went with some goat cheese and Grey Poupon and they became the best of friends. 

Printable Recipe
Ingredients

2 ounces of pumpkin seed crusted pork chop, sliced thinly
1 ounce plain goat cheese, crumbled
2 Tbsp ginger apricot roasted acorn squash
1 tsp Grey Poupon harvest coarse ground mustard
1 Tbsp apricot preserves (I used sugar free)
1 100% whole wheat tortilla
1/2 tsp powdered ginger
Extra virgin olive oil spray
Sea salt and pepper

Directions
1. Preheat your sandwich press or a non stick pan over medium heat (you know me, I used my trusty George Foreman Grill). Spray EVOO to coat.

2. Lay your tortilla out and on one half spread the apricot preserves and ginger paste and on the other spread the Grey Poupon mustard. On the mustard side spread the acorn squash evenly over, top this with the pork and then the goat cheese. Fold the quesadilla in half.

3. Spray the outside of each side of the quesadilla with EVOO spray and grill for about 7 minutes until the outside is golden brown.

4. Serve with fresh steamed veggies.

Jerk Pumpkin Seed Pork Chops with Ginger Apricot Acorn Squash

This is not your average pork chop! When I came across a recipe for  PUMPKIN SEED ENCRUSTED LAMB LOIN CHOPS, I thought what a great idea to try on pork chops. I had some fresh pumpkin seeds I had roasted when carving Halloween pumpkins so now was the perfect time to use them.  

To make the dish a little lighter, the chops were seasoned and dipped in a mixture of egg whites, soy milk and unsweetened applesauce. They were then dipped in a mixture of panko and ground roasted pumpkin seeds to which I added whole wheat bread crumb. Another way to lighten things up was to broil.  

The pumpkin seeds provided a subtly sweeter, nuttier taste to the chops than standard bread crumb. The flavor went really well with the  Broiled Ginger-Apricot Acorn Squash recipe (which I tried from Cooking at Home with Harry Kenny) and since both dishes were broiled they were done in a snap!

Printable Recipe
Serves 2
Ingredients

2 pork chops
Jerk pork seasoning (I used a mixture from Penzey's Spices)
1 egg white
3 Tbsp plain soy milk
3 Tbsp unsweetened applesauce
1/8 cup roasted sesame seeds, ground
1/8 cup whole wheat bread crumb
1/3 cup panko Japanese bread crumb
Extra virgin olive oil spray
2 Tbsp whole roasted pumpkin seeds


Directions


1. Start your recipe for acorn squash and get that in the microwave then season your pork chops with the Jerk seasoning.

2. Preheat the broiler to high.

3. Mix the egg whites, soy milk and applesauce in one dish and the bread crumb, pumpkin seeds and panko in a second dish; thirdly, have a baking sheet prepped with EVOO spray for the completed pork chops. Dip each pork chop in the egg mixture, turning to coat and then dip them into the pumpkin seed mixture, turn to coat and shake off excess. Spray each side with EVOO spray and place them on the baking sheet.

4. Broil for 10 to 12 minutes, turning half way through.
**Put the acorn squash in at this time. 
**The temperature of pork should reach 160 degrees.

5. Top with pumpkin seeds and serve with the Roasted Ginger-Apricot Acorn Squash and steamed veggies.

Green Bean Spaghetti with Toasted Pine Nuts and Sun-dried Tomato

At the the local farmers market last weekend I came across the most unique vegetables, one of which was these super long green beans. I sautéed them last night with some onions, garlic and chicken broth and added the pine nuts for crunch and sun-dried tomatoes for a tangy bite.

Printable Recipe
Ingredients

1 bunch long beans, washed and trimmed
1/4 cup onion, chopped
1/2 Tbsp garlic, minced
Extra virgin olive oil spray
1/3 cup chicken broth
1/4 cup toasted pine nuts
2 sun-dried tomatoes, chopped
Garlic sea salt and fresh ground pepper, to taste

Directions

1. Heat a large, straight sided skillet over medium high heat and spray with the EVOO spray.

2. Add the onion, season with garlic salt and pepper and sauté for three minutes. Add the garlic and sauté another minute.

3. Add the beans, some additional salt and pepper to taste and coat beans with EVOO spray. Sauté for two minutes, then pour the chicken broth in and stir to deglaze the pan. Reduce heat and cover. Simmer for six minutes until the green beans are crisp/tender.

4. Top with the toasted pine nuts and sun-dried tomatoes.

Honey Mustard Salmon

I am not a HUGE Salmon fan but anything tastes good with honey mustard so I tried a Weight Watchers recipe for it.  The sauce was really good. I halved it for my recipe and used whole grain Grey Poupon mustard as well as white balsamic vinegar instead of white wine.  I will definitely use this sauce again on chicken or pork chops. I love the look of the whole grain mustard and the consistency of the sauce.

Printable Recipe

Ingredients

2 5oz pink salmon fillets

Garlic sea salt and pepper to taste

Extra virgin olive oil spray

Garlic powder to taste

1/8 cup Grey Poupon whole grain mustard

1 Tbsp honey

1/2 Tbsp chicken broth or water

1 Tbsp white balsamic vinegar

1/4 tsp dry mustard

Directions

1. Preheat your oven to 400 degrees and spray a small baking dish with EVOO spray. Place the fillets in the dish and spray the topside with EVOO spray and sprinkle the garlic salt and pepper turning the fillets to coat. 

2. In a small bowl mix the garlic powder through the dry mustard and pour a tablespoon of the mixture over each fillet.  Bake fillets for about 10 to 12 minutes according to thickness of fish.

3. Serve topped with the remaining mustard mixture and serve with fresh steamed veggies.

Fall Farmers Market Lunch

Remember those small purple eggplant from my last post that I bought from the St. Augustine Farmers Market? 

They transformed into the most amazing light lunch paired with some fresh organic basil I picked up there as well, a small amount of whole milk mozzarella and some roasted pumpkin seeds hot and crispy right out of the oven. 


This was an impromptu lunch so I am estimating the measurements...no matter...any amount of each ingredient you add in will be scrumptious. 

Printable Recipe

Ingredients

1 small bunch of fresh basil

2 Campari tomatoes

6 mini eggplant (regular would be just as tasty)

1 ounce of fresh mozzarella

Palm full of freshly roasted, seasoned pumpkin seeds

Garlic salt and pepper to taste

Extra virgin olive oil spray

 

Directions

1. Preheat your grill or George Foreman Grill.

2. Slice the tops off the small eggplant and slice each in half lengthwise.  In a small bowl spray them with EVOO spray and sprinkle them with garlic salt and pepper.  Cut the tomatoes in half and scoop out the seeds.  Add the tomatoes to the same bowl and toss everything to coat.

3. Place the eggplants and tomato on the grill, cut side down, and close the lid.  Grill for about five to seven minutes.

4. While veggies are grilling, cut mozzarella into cubes and de-stem the basil leaves.

5.  In a small bowl add the roasted vegetables, basil and pumpkin seeds.  Gently mix.

Photography Practice

Farmers Market St. Augustine, FL

Every Saturday, year round, is the St. Augustine Farmers Market that features a perfect blend of art, crafts, music, fresh breads, sweets and of course, fresh local and organic produce. This Saturday's market had some really cool things I had never seen; white eggplant, these small purple and white eggplants shown here, long beans, zucchini hybrid and some other items I have seen before but never had the chance to cook with such as green tomatoes. The purple eggplant was so pretty I decided to practice my photography skills. From what I have learned since I started blogging I have a long way to go. I will be so excited when foodgawker features one of my recipe photos! In the mean time I'm having a great time re-reading all my notes from my photography class in college and learning all sorts of new things by talking to both professional photographers and other bloggers.       

The Desperate Housewife, A Simple Grilled Egg and Cheese Sandwich

You know when you get home from work and just don't want to cook dinner?  The only thing that sounds good is to put on your robe and bunny slippers and do something mindless like watch Desperate Housewives in peace.  But at the same time, you're hungry and want something warm and filling and well, comforting?  That's how I felt tonight.  I wanted steamy, hot, brothy soup and a gooey grilled cheese.  Here you go, easy, low cal but comforting with a cup-a-soup.

Printable Recipe

Ingredients

2 pcs whole grain bread

1 egg white

Salt and pepper to taste

1 wedge Laughing Cow cheese

2 tsp whole grain mustard

1/3 cup fresh spinach

1 Campari tomato, sliced

Extra virgin olive oil spray

Directions

1. Heat a small skillet over a medium heat and spray with EVOO spray. 

2. Beat one egg white and add salt and pepper to taste.  Pour the egg mixture in the heated skillet and cook until edges firm and center begins to firm about two minutes.  It will make a sort of egg pancake.  Flip your "pancake" once and let it sit for 30 seconds or so to firm and then fold the egg pancake in half and slide onto a plate.

3.  Spray EVOO spray on each side of your bread and turn the slices over.  Spread the mustard on one side and the laughing cow cheese on the other.  Top with your egg, spinach and tomato and sandwich together.

4. Place your sandwich in the skillet for about 3 minutes or so until the bottom browns and then flip once.  Wait another two or three minutes and slide your grilled cheese onto the plate.

5.  Serve with a cup of soup. 

"The Plate Licker" Banana, Chocolate, Peanut Butter, Espresso Dessert

This is for all you banana, chocolate, peanut butter, coffee lovers out there.  So that would be, um, everyone.  I have a strange feeling you can figure out why it's called "THE PLATE LICKER".  That's right, because I was busted licking the plate when I was done. So go ahead, I give you full permission to do so as well.  You might also go hide on the back porch while you eat so no one tries to steal a bite.  

Printable Recipe
Ingredients

1 Vitatop Banana Nut Muffin Top
2 Tbsp fat free ReddiWhip

Chocolate-Peanut Spread:

3/4 cup 1% low fat cottage cheese
1/3 cup natural peanut butter
2 Tbsp honey
1 tsp vanilla extract
1 tsp maple extract (or whatever you prefer....mix it up.  Get a little crazy)
1 Pinch ground cinnamon
2 Tbsp good strong coffee
1 tsp instant espresso (I used decaf)
1 Tbsp Hershey's Special Dark Cocoa Powder

**Makes about eight servings of 2.5 Tbsp each.

Directions:

1. Mix everything for the spread in a blender.

2. Top the muffin top with 2 1/2 Tbsp of the chocolate peanut butter spread.

3. Top all that with the fat free ReddiWhip.

4. Lick the plate when you're done.

Smoky Chili Bison Black Bean Burgers (say that three times fast)

The first thing everyone thinks of as soon as it gets cool out is comfort food.  Here in balmy Florida we had one crisp day and what do I think?  Chili!

Well then chili day rolls around and it got warm again.  On top of that my husband was golfing and I had my daughter all to myself while cooking dinner after work so I settled on my usual quick bison burger but with chili spices.  What makes this dish most impressive is that I made it one handed.  While carrying a 20 lb child in the other hand. AND I set up and took the photo one handed too. Don't I get a few extra photography points for that? 

It was worth all the extra work.  WOO they were like chili right on a plate with cheese on top.  Smoky, a little spicy, a litte......chocolate?  Yup, I love to add that "hmmmm what is that" factor. It doesn't add a chocolate taste just a rich, smoky layer on top of the Chipotles, roasted tomato and onion.  

Printable Recipe
Ingredients

1 Lb ground bison
1 egg
1/3 cup canned black beans, rinsed and drained
1/2 tsp Worcestershire
1 Chipotle pepper in Adobo, chopped
1 1/2 Tbsp whole grain mustard
2 tsp minced garlic
1 tsp cumin
1/2 tsp Hershey's Special Dark Cocoa Powder
1/2 tsp black pepper
1 tsp paprika
3 Campari tomatoes, roasted or grilled and chopped
1/2 red onion sliced into rings, grilled then chop half and save half for topping
4 Tbsp French fried onions
4 Tbsp 2% shredded Mexican cheese blend
EVOO Spray

Directions

1. Heat your George Foreman grill or regular grill.  Spray with EVOO spray.  Place your three tomatoes and grill them until they look like this....about seven minutes.

2. Wipe your grill, spray EVOO spray and put your onions on.  Roast them for about five minutes.

3. Meanwhile mix the bison through the paprika.  When the tomatoes are done chop those and throw them in and when the onions are done chop half and throw that in.  Mix gently.

4. Form mixture into four patties.  Spray more EVOO, place on grill and cook to desired doneness.  I like mine medium...about six or seven minutes.**

5. Top burgers with 1 Tbsp shredded cheese, place under broiler on high for one to two minutes to melt, and then divide remaining grilled on onions and place over each burger.  Finally, top each burger with 1 Tbsp French fried on onions. 

*** Note: If the outside of the burgers is done but the inside still needs cooking I will occasionally put the burgers into a 200 degree oven for about five minutes to cook a bit more.

Cranberry Chicken Quesadilla

What else can I do with Chicken with Caramelized Onions and Cranberries? Well the only way to make it better is goat cheese of course! Add some whole grain mustard and toast it all together so the inside is a gooey blend of all the flavors and the outside is a crispy little shell. It's perfection with a little spice of the ginger.

Printable Recipe
Ingredients

1 Chicken Breast from the Chicken and Caramelized Onion and Cranberry recipe, sliced
2 Tbsp of Onion and Cranberry mixture
1 Tbsp Whole Grain Mustard
2 Tbsp Plain Goat Cheese, crumbled
1 Whole Wheat Tortilla
Extra Virgin Olive Oil Spray

Directions

1. Preheat your sandwich press, George Foreman grill or simply a medium pan over med-high heat and spray with EVOO spray.

2. Spread mustard on half of your tortilla and layer evenly the chicken, onion/cranberry mixture and goat cheese.  Fold tortilla in half.

3. Place tortilla on grill and press for three to five minutes until tortilla has reached desired doneness.

4. Let cool for a minute, slice and serve with extra cranberry onion mixture.

Hershey's Special Dark Cocoa Powder

This is a recent food find of mine and I give it an A+.  The dark chocolate has antioxidants and with only 10 cals, .5 fat and 2 fiber I plan to add it to everything!  It's rich and chocolatey without being too sweet. 

PB2 and PB2 Chocolate

PB2 and Chocolate PB2

Since my friend Justine found this on line I have been in peanut butter heaven.  As one of my favorite foods I had to keep it to an every now and then splurge, but with these products you get the taste of peanut butter without all the fat.  I mix it with coffee to reconstitute it and will probably start adding the Hershey Special Dark Coaoa powder to it as well and experiment with different amounts of liquid to change up the texture. 

The PB2 Chocolate reminds me of Nutella.  Nutty and chocolatey all in one.  It is excellent on apples. 

PB2
Ingredients: Roasted Peanuts, salt, and sugar
Serving Size: 2 tablespoons (12 grams)
Servings Per Container: 16
Amount Per 2 Tablespoon Serving (*when mixed with water):
Calories 50
Calories from Fat 15
% Daily Value*
Total Fat 2 g 3%
Saturated Fat 0 g
Trans Fat 0 g
Polyunsaturated Fat 0 g
Monounsaturated Fat 1 g
Cholesterol < 0.1 mg 0%
Sodium 80 mg 3%
Total Carbohydrate 3 g 1%
Dietary Fiber 0 g
Sugars 2 g
Protein 6 g
Vitamin A (IU) 0%
Vitamin C (mg) < 0.1%
Calcium (mg) 1%
Iron (mg) 1%

Chocolate PB2
Ingredients: Roasted Peanuts, cocoa powder, sugar, and salt.
Serving Size: 2 Tablespoons dry (12 grams)
Servings per container: 16
Calories 50
Calories from Fat 13
Total Fat 1 g
Saturated Fat 0 g
Unsaturated Fat 1 g
Trans Fat <0.01 g
Cholesterol <0.1 mg
Sodium 60 mg
Total Carbohydrate 6 g
Dietary Fiber 1 g
Sugars 4 g
Protein 4 g
Vitamin A (IU) <1 %
Vitamin C (mg) <1 %
Calcium (mg) 11 %
Iron (mg) 4 %

Chicken with Caramelized Onions and Cranberries

It's Fall!  Fresh Cranberries!  Making cranberry sauce is so easy that I don't know why I didn't do it sooner.  The mild flavor of chicken with some poultry seasoning such as thyme and sage makes it a scrumptious boat for the star of the show.   I can't wait for Thanksgiving!

Printable Recipe
Ingredients:

3 Chicken Breasts
Poultry Seasoning
Extra Virgin Olive Oil Spray
1 Medium Onion, chopped
Salt and pepper to taste
2 cups Fresh Cranberries
1/2 Green Apple, chopped
1/2 cup Orange Juice
1/4 cup Honey or Brown Sugar
1/2 tsp Chili Powder
1 Tbsp White Balsamic Vinegar
2 pc Crystallized Ginger, chopped
Dash of Pumpkin Pie Spice


Directions:

1. Preheat Grill or George Foreman.

2. Spray EVOO spray on chicken and season with poultry seasoning. Grill on George Foreman until cooked through about ten minutes.

3. Meanwhile heat a straight sided skillet to medium high heat and spray with EVOO spray. Add the onion, salt and pepper and sauté 5 minutes.

4. Add the remaining ingredients to the skillet and simmer about ten minutes or until the cranberries burst.

5. Serve with steamed broccoli.  Top each chicken breast with desired amount of cranberry sauce.

Caponata Spaghetti (Squash)

After seeing Mario Batali's Eggplant Caponata on Cara's Cravings I had to try it and it immediately because I love any dish that is light, sweet, spicy and has mint in it.  Mint wakes up the senses and makes you take notice like a fresh, crisp day.  The aromatic thyme is the first thing that hits you, then the sweetness of the sugar and golden raisins draws you in and then suddenly the spiciness of the red pepper socks you. YEOW!  The grand finale is the mint of course.  It's such a fresh counterbalance to all the other flavors; balsamic vinegar, raisins and deep chocolate.  I halved the recipe and paired mine with some simple spaghetti squash and I bring it to lunch.  The best part is everyone will ooooh and ahhh because it's such a colorful and fragrant dish. Below is how I made the Caponata as well as the spaghetti squash. 

Spaghetti Squash:

Printable Recipe

Ingredients

1 Medium Spaghetti Squash, cut in half and seeds reserved for roasting or discard

1 can Chicken Broth

Salt and Pepper to taste.

Directions

1. Preheat the oven to 375 degrees.

2. In a small, straight sided baking pan, pour the chicken broth.

3. Season the cut side of the squash with salt and pepper.  Put it cut side down in the chicken broth.  Bake for 35 to 40 minutes, until skin can be pierced with a fork.

4. Let cool and then scoop out the squash with a large spoon.  It will look like spaghetti! 

Caponata:

Printable Recipe

1 Medium Eggplant, diced

1 Small Vidalia Onion, diced

2 Tbsp Pine Nuts

2 Tbsp Golden Raisins

1/2 tsp Red Pepper Flakes

1 Tbsp Brown Sugar

1 Tbsp Hershey Special Dark Cocoa Powder

1 tsp Cinnamon

1/8 cup Tomato Pasta Sauce

1/4 cup Balsamic Vinegar

1 tsp Dried Thyme

Extra Virgin Olive Oil spray

1/4 cup Fresh Mint (or more...I like a LOT)

Directions

1. Heat a large, straight sided skillet over medium high heat and spray EVOO spray to coat.

2. Add the onion, pine nuts and raisins and saute for five minutes.

3. Add the sugar, eggplant, cocoa powder and cinnamon.  Saute for an additional five minutes.

4. Add the balsamic vinegar, tomato sauce and thyme.  Bring the mixture to a boil then reduce the heat to low and simmer a final five minutes.

5. Cool the mixture to room temperature and top with fresh chopped mint. 

***It helps to get the groups of ingredients together before you add them for each step as the cooking goes pretty quickly.  

Chicken Sausage, Pepper and Caramelized Onion Wrap with Grilled Zucchini and Squash

I know what you are saying. CHICKEN sausage? I want the greasy, crispy smell of pork wafting up to my nose. But give me a chance on this one! It tastes really rich in this dish, so make it and THEN look at the nutrition (120 cals, 6 fat). These were a Buffalo flavor so they pared well with the spicy caramelized peppers and onions, mmmmm like gooey spicy caramel but better because they are veggies so you don't even have to feel guilty. What goes better with buffalo flavor? Bleu cheese! Just a small amount of the real stuff goes a long way. Along side, grilled zucchini and squash was simply seasoned with a Cajun spice mix and the outside seared to just crispy and the inside tender.

Printable Recipes

Ingredients

2 Buffalo Chicken Sausages
2 Whole Wheat Tortillas
2 Tbsp Bleu Cheese
1/2 Red Onion, chopped
1 Yellow Pepper, sliced
Extra Virgil Olive Oil Spray
Zucchini and Squash, sliced lengthwise in strips
Tony Chachere's Cajun seasoning to taste
1/2 cup Chicken Broth, low sodium
1/3 cup Tomato Pasta Sauce


Directions


1. Spray a large skillet with EVOO spray and turn it to a medium high heat.


2. Sprinkle the peppers and onions with the Cajun seasoning to taste and sauté about five minutes until translucent and just beginning to brown.


3. Add the chicken sausage and sear the outside about two to three minutes a side.


4. Add the broth and loosen any brown bits and then add the pasta sauce.


5. Cover and reduce the heat to a simmer for about ten minutes.


6. Meanwhile season the zucchini with more Cajun seasoning to taste and spray with EVOO spray. Grill each side until browned about five minutes per side. (I used my George Foreman but a grill will also work)


7. Uncover the sausage and sauté another ten minutes or so until inside of chicken sausage reaches 160 degrees and is fully cooked.


8. Wrap one chicken sausage in each tortilla and add half the pepper and onion mixture. Top with 1 Tbsp Bleu Cheese each. Wrap the tortilla and spray with EVOO spray. Place it on preheated sandwich press or on the same George Foreman Grill you used for the zucchini and cook for about three minutes.


9. Plate sandwich and add zucchini and squash mixture.

Coffee Soy Latte

Here I am, back again with the tofu.  This morning it's nice and cool out so I wanted a warm coffee drink.  I still have some silken tofu to use so I thought adding it in with the coffee to make it creamy and filling would be nice.  I added a little cinnamon and nutmeg for spice but wanted to keep this one simple and it turned out like a smooth, creamy latte. Who knew!? 

Printable Recipe
Ingredients

1 cup Coffee
3 Tbsp Silken Tofu
1 packet sweetener (I used splenda)
1/8 tsp Nutmeg
1/8 tsp Cinnamon
1/4 tsp Espresso Powder
1 Tbsp Silk Vanilla Soy Coffee Creamer
2 Tbsp Land o Lakes Fat Free Half and Half
Dollop of Fat Free ReddiWhip (optional)

Directions

1. Blend everything in a blender.

2. Heat for a minute or so in microwave till desired temperature is reached.

3. Top with dollop of ReddiWhip

Maple Pumpkin Smoothie

Veggie blogs just make you want to try some tofu! And doesn't SILKEN tofu sound so....silky? I had to run out and buy some and figure out how to make something tasty out of it. (Let's face it...tofu isn't really synonymous with TASTY to most people.) I used some of my leftover pumpkin from yesterday's pancakes to make a silky maple pumpkin smoothie because we all know pumpkin makes everything better. Frozen, the smoothie was excellent; however, I might try it again warm.  

Printable Recipe

Ingredients

1/4 cup Stonyfield Farm Organic Lowfat Yogurt Vanilla

2 Tbsp canned pumpkin
91 gm lite silken tofu (1 serving)
1/4 cup Vermont Sugar Free Maple Syrup
1/2 tsp pumpkin pie spice
1/2 tsp almond extract
1/3 cup 1% low-fat cottage cheese

Directions
 
1. Blend everything together in a blender or Magic Bullet, freeze for ten minutes.
 
***This would also be excellent warmed

Pumpkin Peanut Butter Pancakes

This morning I was dying for something other than eggs so I decided to make a pumpkin peanut butter pancake to celebrate fall. I modified the Oatmeal Pancake recipe from the South Beach Diet book by adding pumpkin puree and PB2 for a nutty flavor and espresso powder and almond extract to add some depth. This was comfort food at its best.

Printable Recipe
Ingredients


3/4 cup refrigerated egg whites (or 4 egg whites)
1/4 cup 1% low-fat cottage cheese
1/2 cup rolled oats
1 tsp vanilla extract
2 Tbsp PB2
2 Tbsp canned pumpkin
1/2 tsp almond extract
1 tsp pumpkin pie spice
2 packets Splenda Fiber
1/2 tsp instant espresso
1/4 cup Sugar Free Vermont Maple Syrup
2 Tbsp chopped pecans (optional)
Extra Virgin Olive Oil Spray

Directions


1. Heat a small pan over medium heat and spray it with EVOO spray.

2. Mix the egg whites through instant espresso in a blender or Magic Bullet.

3. Pour the desired amount of batter into the pan. Once the edges firm and bubbles begin to form over the surface of the pancake, flip once. Once the bottom side is firm and golden, the pancake is ready to be plated.

4. Top the pancakes with maple syrup and optional pecans.


Serves 2

Mustard BBQ Chicken with Bacon

I wanted some BBQ Chicken last night that would be quick and easy. This photo does not do this recipe justice so I'll have to make the dish again when I have more time to photograph (AND when I get my light box!). The chicken was moist and juicy, the BBQ sauce was tangy, sweet and sour all at the same time and had just the right consistency to brush on. The cheese went on next. I used a mixture of fresh mozzarella for the "meltability factor" and the Mexican cheese for a little flair. Lastly, the crispy, salty bacon rounded everything out.

Printable Recipe
Ingredients

3 Chicken Breasts
Tony Chachere's Cajun Seasoning, to taste
Extra Virgin Olive Oil Spray
4 Tbsp Mustard BBQ Sauce, recipe below
3 Tbsp Freshly Grated Mozzarella
6 Tbsp 2% Reduced Fat Shredded Mexican Cheese Blend
3 to 6 Pieces of Crispy Bacon (yes, the real stuff this time)

Mustard BBQ Sauce:

3 Tbsp Course Ground Mustard
1 Tbsp Apple Cider Vinegar
1 Packet Splenda or Tbsp Brown Sugar
3 Cherry Tomatoes

Directions:

1. Pre-heat your George Foreman or Grill.

2. Mix the BBQ sauce ingredients in a blender and set aside.

3. Grill the chicken breasts until cooked through. Grilling times will vary on thickness of chicken.

4 Brush on the Mustard BBQ Sauce evenly over the three chicken breasts.

5. Top each breast with 1 Tbsp mozzarella and 2 Tbsp Mexican Cheese.

6. Place under pre-heated broiler until cheese is melted, a minute or two.

7. Top each with one to two pieces of bacon. (Or as in my house two get once piece and the third, for my husband got four pieces).

Peanut Butter Espresso Pudding

I just got my new jar of PB2 in and was anxious to try a new recipe!  I love anything wtih peanut butter and coffee, so, since I'm on a low carb kick this week I decided to mix both and make a pudding.  I threw everything in my Magic Bullet and it was really creamy and nutty. 

Printable Recipe
Ingredients

1/4 cup Part Skim Ricotta Cheese
1/4 cup 1% Cottage Cheese
2 Tbsp Low Fat Vanilla Yogurt
1/2 tsp Espresso powder
1 tsp Vanilla Extract
1 pinch Cinnamon
1 packet Splenda
2 Tbsp Fat Free Reddiwhip
5 Mini Chocolate Chips

Instructions

1. Mix everything but the Reddiwhip and chocolate chips in the Magic Bullet or a blender.

2. Freeze for ten minutes.

3. Top with Reddiwhip and chocolate chips.

Slow Cooker Mustard Crusted Pork Tenderloin

I was going to make an Apricot Pork Loin but since I'm doing low carb this week I decided to make something else up.  I really tried to think about my balance of flavors and what would go together.  It came out really flavorful but next time I would add even more mustard!


Printable Recipe
Ingredients

(2) 1 lb Pork Tenderloin
Salt and Pepper to taste
¼ cup Coarse Ground Mustard
Extra Virgin Olive Oil spray (I use an olive oil mister)

1 cup Chicken Broth, Reduced Sodium
¾ tsp Dried Thyme
3 Splenda Packets (you may substitute brown sugar or honey)
2 Tbsp Apple Cider Vinegar
2 Tbsp White Balsamic Vinegar
3 Tbsp Whole Grain Mustard
2 sprigs Fresh Rosemary
1 tsp Worcestershire
½ tsp Red Pepper flakes

1 Yellow Onion, sliced thickly
1 40z drained Can of Mushrooms, stems and pieces



Instructions:

1. In a medium skillet heat some EVOO spray over a medium high heat. Meanwhile, season the pork tenderloin on all sides with salt and pepper and brush on the course ground mustard. Sear the outside of the pork about two minutes a side, turning three times. Total six minutes.

2. Mix broth and next eight ingredients in a small bowl. (I did this the night before)

3. Slice the onion and drain the mushrooms.

4. Spray your slow cooker with EVOO spray and place the seared pork in the bottom, top with the onions and mushrooms and cover everything with the broth mixture.

5. Cook on low for ten hours.

Pumpkin Curry Cauliflower

Recently I have been going to a local natural food store called Native Sun and they have had curry cauliflower in their hot bar section.  It is so delicious and flavorful that I could not believe it is made without oil.  I quizzed the girl several times...are you SURE there's no oil in here?  I'm in cauliflower HEAVEN!  When I got home I googled somre recipes to make it and was pleased to find that the first hit was from my favorite blog Closet Cooking so I knew it would be good!  I decided to use Kevin's Cauliflower and Chickpea Curry and change up a few things, such as the addition of pumpkin since I had a little left over and some red pepper flakes for spice but I left the chickpeas in it since I can't seem to get enough chickpeas lately. 

Printable Recipe
Ingredients

Extra Virgin Olive Oil Spray (I use an olive oil mister)
1 Yellow Onion, chopped
2 Tbsp Curry Powder
2 Splenda Packets (brown sugar can be substituted)
2 Cloves Garlic, minced
1 tsp Ginger Paste or Dried Ginger
1 cup Chicken Broth, reduced sodium
1 14 oz can of Fire Roasted Diced Tomatoes
1 head Cauliflower, cut into pieces
1 19 oz can Chickpeas, drained and rinsed
½ tsp Red Pepper flakes
½ cup Pumpkin Puree

Instructions

1. Spray a large straight sided skillet with EVOO spray and heat over medium high heat. Add the onion and curry, saute the until golden, about seven minutes.

2. Add the garlic, ginger and splenda. Continue cooking about a minute

3. Add the broth, tomatoes, cauliflower, chickpeas and red pepper and bring to a boil.

4. Reduce heat and add the pumpkin and stir. Simmer, covered for about 15 minutes until cauliflower reaches the desired tenderness.

Aunt Kate's Restaurant

Today is Columbus Day and I happened to have the day off. My husband decided to take me fishing. We got on the water about 8:45 AM and headed out. We proceeded to firmly lodge ourselves directly into a mud bank (see exhibit A). As the tide continued to go out we realized we would be here for several hours (4.5 to be exact until the tide came back in enough for us to become un-stuck).
Actual Mud Trail (Exhibit A)

Since there was not much fishing to be done my husband asked me if I brought any reading material. I told him I had brought my South Beach Diet Quick and Easy Cookbook to look for fish recipes while we were out. He promptly asked "does it have pictures" and I assured him it did. (I'm sure I would ask the same if I had to make it through a golf book).  He spent the next several hours reading the recipes to me and deciding which sounded good. (Trust me, he was desperate, he had already tried to stick a foot into the mud outside the boat to see if he could walk over and fish, however, it resembled the surface of the moon if the moon were wet and six feet deep with swamp muck see below "Exhibit B").  I highly suggest this cookbook as it has both well balanced, low calorie recipe ideas and will work to entertain your husband if you are stranded on a deserted island.

Actual Mud (Exhibit B)

Thankfully, I had thrown a reduced fat string cheese in the cooler and 100 calorie pack of almonds.  With visions of being stranded in the salt marshes never to be seen again I stingily rationed out two nuts every half hour and ate the string cheese, with the theme of Gilligan's Island going through my head, thinking I would regret is later if I ran out and had to eat hermit crabs for dinner.  After the tide finally began to come back in and we were able to dislodge ourselves (with much celebration) we were able to find a great new restaurant called Aunt Kate's on the Intercostal in St. Augustine. 

AUNT KATE'S on the water

We were seated immediately and the staff was very friendly. We decided to sit outside on the patio and it was a gorgeous view. The facility and bathrooms were clean.  The waitress promptly came up and took our drink order while we scanned the menus. We both decided on the fish tacos and wanted them blackened rather than fried. It came with two sides for $12.00. I ordered the sweet potato fries and a salad with both the Balsamic reduction and Satsuma Vinaigrette on the side as I wanted to try both and Chris got the wedge fries and greens. While we were waiting they brought out fresh corn bread which was moist and had a grainy corn texture. The salad came out first and both dressings were perfection. The Satsuma vinaigrette was a great balance of acidity, sweet and savory. The balsamic was thick and tangy. The fish tacos came out with THREE soft tacos with blackened swordfish on flour tortillas with cheese, a small amount of chopped cabbage and fresh tomato salsa. They were excellent! Great balance of spice, good portion and the fish was moist and firm. Chris's wedge fries came out seasoned with a crisp outside and fluffy warm centers and he said the greens were good. The only suggestion I have for them is to also make their own sweet potato fries. They were a bit limp and were the crinkly kind that comes out of a frozen bag. From the daughter of parents who judge a restaurant on the quality of their sweet potato fries alone I was a bit disappointed there, however, I would definitely go back and try their pulled pork sandwich, Southwest Ahi tuna salad with pineapple black bean salsa or the low country boil. Overall it was a great ending to a, shall we say, challenging day.  

On a scale of 1 to 10 in comparison with other local water front dining:

Atmosphere: 9
Food: 8.5
Portion Size: 9
Waitstaff: 9
Prices: 9

Bacon Spinach Omelet

I have been making a lot of omelets in the morning and this is one of my favorites when I have fresh organic spinach. I use egg whites to make it lighter but add some light cream cheese which makes it feel much more rich and creamy and a SECRET ingredient (don't tell anyone) that adds another layer of flavor...whole grain mustard. Trust me, it's good.  I don't even miss the yolks!

Ingredients

1/2 cup Liquid Egg Whites

1/4 Red Onion, diced

2 slices Canadian Bacon, diced
1 tsp Minced Garlic
2 Cups Fresh Organic Spinach

2 Tbsp Light Cream Cheese
1 Tbsp Whole Grain Mustard

Garlic Salt and Pepper to taste

Extra Virgin Olive Oil Spray

Directions

1. Spray a medium skillet with EVOO spray and bring to a medium high heat, add onion, season with salt and pepper and sauté until translucent, about three to five minutes.

2. Add the spinach, garlic and bacon, season to taste. Sauté until spinach is wilted, about one to two minutes. Move mixture to plate and lower heat and wipe out skillet with a paper towel.

3. Shake egg whites to scramble. Spray some additional EVOO into warm skillet and slowly add egg whites. Season to taste. When edges firm, the middle begins to form bubbles and the spatula slides easily under edge, flip egg whites.

4. Drop cream cheese and whole grain mustard evenly across the middle of the egg whites, top with the spinach mixture and when bottom of omelet firms, fold in half and press gently.

5. Slide the omelet onto your plate and you're ready to eat!

 

Mediterranean Couscous Salad

I had a bunch of left over couscous from an Indian recipe I recently made along with some left over veggies and rotisserie chicken. After thinking about what to do with all the left over couscous I decided to make a Mediterranean salad. It turned out really well!

Printable Recipe
Ingredients

1 3/4 cup Cooked Whole Wheat Couscous
1 Lemon, juiced
1 English Cucumber, chopped
1/2 pint Grape Tomatoes, cut in half
1/3 cup crumbled Feta
1 Yellow Bell Pepper, chopped
1/4 Red Onion, diced finely
1/4 cup Green Onion, chopped
1 cup diced Rotisserie Chicken
6 Calamata Olives, diced
3 Tbsp Fresh Mint, diced finely
1 Tbsp Extra Virgin Olive Oil
Garlic Salt and Pepper to taste

Directions

1. Mix it all together and enjoy!

Chicken Nuggets

I enjoy making healthy recipes for my one year old daughter. This was a super simple one and I really enjoyed it too! I prepped them and then froze them pre-cooking so that I could pull a few out as needed and they would be fresh.

Ingredients

Nuggets:
1 lb Chicken Tenders, cut into pieces
1 cup Whole Wheat Bread Crumb (I made the breadcrumb from a double high fiber bread by putting the bread in the food processor, pulsing to crumb size and then baking the crumbs at 375 degrees until they are dry and crumbly, stirring occasionally)
1 Egg
2 Tbsp Milk
Garlic Salt and Pepper to taste
Extra Virgin Olive Oil Spray

Dipping Sauce:
1 Tbsp Honey
1 Tbsp Dijon Mustard

Directions

1. Place the milk and egg in a bowl and beat together with a fork. Next to that, place the breadcrumb in a second bowl and to the right of that a baking sheet covered in parchment or foil.

2. Salt and pepper the chicken chunks, dip them in the egg batter then in the breadcrumb and then place them in a single layer on the baking sheet. Freeze the prepared chicken nuggets until hard and then place them in to a freezer safe bag.

3. To cook, first preheat broiler.
Place the desired number of frozen nuggets on a baking sheet and spray each side with extra virgin olive oil. Broil nuggets about five minutes each side until chicken is cooked through and outside is browned.

4. Mix the honey and dijon mustard and serve as dipping sauce.

Cellar 6 Restaurant Review

My husband, Chris, and I ate at a fairly new restaurant in St. Augustine called Cellar 6 for our anniversary.  It is a wine bar with tapas size dishes.  The setup was just gorgeous with warm colors and high top wood tables.  However, when we got there the place was almost empty and stayed that way throughout dinner.  The wine prices were good as well as a good selection.  I ordered the Aviles Ahi Tuna $12 "Seared and seasoned yellowfin tuna served over organic field greens in a chilled martini glass rimmed with Asian spiced sea salt. Served with soy sauce and wasabi on the side". Chris got the Maryland Style Crab Cakes $12 "Two 3 ounce homemade lump crab cakes broiled and served on organic field greens with our house remoulade sauce" and we shared the Cellar 6 House Salad $8 "Chopped bibb lettuce, crumbled gorgonzola cheese, sliced roma tomatoes, dried cherries, homemade candied pecans and house raspberry balsamic vinaigrette".

The tuna had nice presentation; however, I was a bit disappointed in the quality/preparation. The texture was a bit dry and the outside was whitish and not the caramelization on the outside I was looking for. The crab cakes were a good texture, a bit creamy and just enough breading. We liked the salad the best. The flavors blended well together and the dressing was excellent...good quality balsamic.

Overall I would suggest this place for a light appetizer and drink before dinner plans elsewhere or to meet up with the girls for a glass of wine. I'm not sure I would go back for dinner.

On a scale of 1 to 10
Atmosphere: 9
Food: 6.5
Portion Size: 7.5
Waitstaff: 6.5
Prices: 6.5

Pumpkin No-Cook Oatmeal

I LOVE this breakfast for when I'm in a rush in the morning and with the pumpkin it's wonderful on a cool fall day and takes just a minute or two to warm.

Printable Recipe
Ingredients

1 cup Stonyfield Farm Organic Lowfat Yogurt Vanilla
1 cup canned pumpkin
1 tsp ground cinnamon
1 large banana, chopped
1 cup 8th Continent Light vanilla soy milk
1 cup uncooked oatmeal
1 Tbsp ready-to-eat granola cereal
1 serving SweetLeaf Stevia Extract Powder, to taste

Instructions

1. Mix everything together in a large bowl and then place the mixture in the refrigerator overnight.

2. Heat about 1 minute and 20 seconds in the microwave.

Mediterranean Quiche Cups

Mediterranean Quiche Cups
Printable Recipe
Serves 6

Ingredients


1 cup Liquid Egg Whites
10 oz Chopped Frozen Spinach, thawed and squeezed dry
1 cup Whole Milk Mozzarella Cheese, shredded
1 Tomato, chopped
1 Garlic Clove, minced
3pcs Sun-Dried Tomatoes, packed in oil, drained and chopped
1 Tbsp Fresh Basil, minced
1/2 Red Onion, chopped
1/2 Green Bell Pepper, chopped
1 tsp Dried Oregano
1/4 cup Roasted Red Peppers, chopped
1 oz Pine Nuts
1 Tbsp Balsamic Vinegar
1 cup Canned Artichoke Hearts, without oil, chopped
1 Shallot, chopped



Directions


1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.


2. Line a 12-cup muffin pan with foil baking cups and spray the cups with cooking spray.


3. Saute the onion, pepper, shallot and garlic until translucent, about 5 minutes over medium high heat.


4. Combine everything in a bowl and mix well then divide mixture evenly among the muffin cups.


5. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.