Haddock Fillet with Roasted Vegetable Ragoût

P1020555Much yumminess at our house last night.

Haddock Fillet with Roasted Vegetable Ragout – original recipe called for cod

Followed the recipe pretty closely, for me anyway. Used haddock instead of cod.  Used 2 pounds of fish, not 24 oz.  Omitted the bread crumb/parsley/salt/pepper topping.  The fish was exceptionally moist.  The kids gobbled it up…. even before the veggies… and they are good veggie eaters.

Very low-cal and low-fat.  I didn’t run the numbers but if it’s not low-carb it is at least ONLY good carbs :-)  Oodles of protein, of course.

Buffalo Chicken Chowder

Buffalo Chicken Chowder

makes 6 generous bowls

4 cups low-salt chicken stock or canned chicken broth
3 large boned and skinned chicken breasts (about 1 1/2 pounds)
1/2 cup buffalo wing sauce, or more to taste
2 tablespoons olive oil
6 stalks celery, diced
6 oz shredded carrots (thin match sticks)
1 medium onion, diced
1/4 cup whole wheat flour
1 1/2 cup skim milk
4 ounces low fat mexican blend, shredded
salt and pepper to taste
crumbled reduced fat blue cheese & celery sticks for garnish, if desired

1. Place chicken breasts, chicken stock, and wing sauce in slow cooker and
cook until tender enough to shred. Shred with 2 forks.(I just put frozen IQF
chicken breasts in on low the AM and shredded them in the late afternoon.)

2. Cook the celery, carrot, and onion in the olive oil until tender, about
10 minutes. Add the flour and allow to cook until absorbed, about 2 minutes
more. Slowly stir the half-and-half and stock/wing sauce from crock pot into
the mixture. Cook until bubbly and thick.

3. Stir in shredded chicken and cheese. Season with salt and pepper. Reduce
heat to medium-low. Stirring occasionally, allow the soup to simmer until
the cheese has melted completely, about 10 minutes.

4. Serve sprinkled with blue cheese and garnished with a celery stick, if
desired. Not included in nutrition.

Nutrition (calculated from recipe ingredients)
———————————————-
Calories: 300
Calories From Fat: 88
Total Fat: 9.9g
Cholesterol: 78.7mg
Sodium: 1205.8mg
Potassium: 796.1mg
Carbohydrates: 15.2g
Fiber: 2.5g
Sugar: 6.6g
Protein: 36.6g

- – – – – – – – – – – – – – – – – -

Zucchini Muffins

Makes 24 whole wheat zucchini muffins with a delicate texture and fantastic muffin top.

 
2 1/2  cups          whole wheat pastry flour
1/2  cup           flax seed meal
1      tablespoon    baking powder
2      tsp           pumpkin pie spice
1/2  tsp           salt
1/2  cup           egg whites
3      cups          finely shredded zucchini
1      cup           brown sugar, packed
1/2  cup           extra light olive oil
2      tsp           finely shredded orange peel
1      tsp           vanilla

1. Preheat oven to 350 degrees F. Grease the bottom and 1/2 inch up the
sides of 24 muffin cups; set aside. In a large bowl stir together flour, flax
seed meal, baking powder, pumpkin pie spice, and salt. Make a well in the
center of flour mixture; set aside.

2. In a medium bowl combine egg whites, zucchini, brown sugar, oil, vanilla,
and orange peel. Add zucchini mixture all at once to flour mixture; stir
just until moistened (batter should be lumpy). Spoon batter into prepared
loaf pan.

3. Bake for 18-23 minutes or until a toothpick inserted near center comes
out clean. Cool in pan on a wire rack for 10 minutes. Remove from pan. Cool
on wire rack.

Nutrition (calculated from recipe ingredients)
———————————————-
Calories: 139
Calories From Fat: 54
Total Fat: 6.2g
Cholesterol: 0mg
Sodium: 121.3mg
Potassium: 129.8mg
Carbohydrates: 19.4g
Fiber: 2.7g
Sugar: 8.8g
Protein: 3.1g

Not-A-Nightmare Macaroni and Cheese

One thing my children really missed when I changed how we ate was macaroni and cheese.  My daughter’s favorite macaroni and cheese came from a book called Dream Dinners (or something like that) and is called Dream Macaroni and Cheese.  Unfortunately, it was made with white pasta and full fat cheese and LOTS of breadcrumbs.  I’ve been working on cleaning it up.  It’s still not quite there yet (IMO…. they love it) but I’m working on it.  Last night I used reduced fat Mexican blend cheese.  I thought it made a good sauce.  I cut the breadcrumbs in half which was a vast improvement on the original recipe.  I used a whole box of pasta and that, I think, was a mistake.  The macaroni and cheese was much drier than I’d have liked.  That’s a LOT more pasta than the original recipe called for (2 cups dry).  I did it to feed a family of 4 without all the calories of doing more sauce.  I think next time I will use 2/3 of the box of pasta (since we had leftovers even with people taking seconds) in hopes of having a creamier dish.  (I’d be open to other suggestions too.  Maybe I just need to stretch the sauce with milk?)
Nutritionally, I am VERY happy with this dish.  Yes, it’s a lot of calories.  This is not ‘diet’ food.  Look at the macronutrient profile.  I LOVE that it’s a high protein mac and cheese!  I love that we’re under 30% fat.  The fiber is high.  The salt is in line with everything else.  I’m going to keep playing with it because I want a mac and cheese that is both great tasting and healthy enough to fit into our lives.

Not-A-Nightmare Macaroni and Cheese

Makes 6 main dish servings
3 Tbsp butter
3 Tbsp whole wheat flour
1 dash hot pepper sauce
2 cups fat-free (skim) milk
8 oz shredded light cheese
1 12.5 oz box Barilla Plus Elbows
1/2 cup seasoned whole wheat bread crumbs

1 Cook elbows according to package directions. Drain.
2 Melt butter over medium heat. Blend in flour until golden brown. Season with hot sauce. Pour in milk. Simmer until thick and bubbly.
3 Add cheese and stir until melted and creamy.
4 Stir sauce into elbows until combined.
5 Pour into casserole dish. Sprinkle with seasoned bread crumbs.
6 Bake at 325F for about 1/2 hour.

Amount Per Serving
Calories 479.98
Calories From Fat (25%) 121.97
% Daily Value
Total Fat 13.73g 21%
Saturated Fat 8.24g 41%
Cholesterol 40.33mg 13%
Sodium 479.36mg 20%
Potassium 179.73mg 5%
Total Carbohydrates 57.85g 19%
Fiber 5.73g 23%
Sugar 8.03g  
Protein 25.52g 51%

 

Beef & Broccoli Stir Fry with Soba Noodles

Last night’s dinner ……  double batch was just a bit too much for our hungry family of 4….

http://www.eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=1279  

Delicious and oft requested meal from Clean Eating Magazine.  My grocery store doesn’t carry soba noodles so I order them from Amazon.  The local $$$$ grocery store carries them but it is cheaper to go through Amazon.

 

 

Evolution

It’s been quite a while since I started this blog. When I started I was 33 pounds into what has turned out to be a 50+ pound weight loss.  I’ve been maintaining that loss for almost 11 months.  Posts are few and far between because our ‘new’ healthy lifestyle is just a way of life now.  I tend to pop in to post new recipes for sweets simply because those are the recipes I get asked for over and over when I talk about my cooking on facebook. 

Consider these recipes starting points.  I find that they are (as I am) ever-evolving.  I’ve learned to cut the sugar in some.  Oil in others.  Play with the spices.  Change up the fruits.  Don’t be afraid to try new things!  Enjoy!

ooops, I did it again: Under 150 calorie peanut butter banana muffins

Peanut Butter Banana Muffins

1 1/2  cups          mashed ripe banana
   1/3  cup           plain fat-free Greek yogurt
6        Tbs           crunchy peanut butter
3        Tbs           light olive oil
2                      large eggs
   1/2  cup           granulated sugar
   1/2  cup           packed brown sugar
6 3/4   oz            white whole wheat flour (about 1 1/2 cups)
   1/4  cup           ground flaxseed
   3/4  tsp           baking soda
   1/2  tsp           salt

1       tsp           ground cinnamon
  1/8  tsp           ground allspice

1. Preheat oven to 350°.

2. To prepare bread, combine first 5 ingredients in a large bowl; beat with
a mixer at medium speed. Add granulated and brown sugars; beat until
blended.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife.
Combine flour and next 5 ingredients (through allspice) in a small bowl. Add
flour mixture to banana mixture; beat just until blended.

4. Lightly grease muffin tins.  Use large cookie scoop to fill tins, 1 scoop per tin.

5. Bake at 350° for 15 minutes or until a wooden pick inserted in center
comes out clean.

6. Remove from oven; cool 10 minutes in pan on a wire rack. Remove muffins
from pans; cool.

Nutrition (calculated from recipe ingredients)
———————————————-
 Calories: 145
 Calories From Fat: 49
 Total Fat: 5.7g
 Cholesterol: 20.1mg
 Sodium: 133.6mg
 Potassium: 155.4mg
 Carbohydrates: 21.6g
 Fiber: 2.4g
 Sugar: 12.4g
 Protein: 3.8g

Comments: Peanut butter is whipped into the basic recipe for a moist banana
muffin with a hint of nutty flavor.

Original Recipe Author: Maureen Callahan

Adapted from: Maureen Callahan, Cooking Light OCTOBER 2010

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