Healthy


This week we are visiting the Orient.  At least their cuisine.  The Orient includes many different countries with many different cuisines.  We had our choice of The Middle East, India, China,Indonesia, Japan, Vietnam just to name a few.  So our choices were wide open. I went with a Thai dish.

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Shrimp with Thai Coconut Curry Sauce

Lots of flavor in this dish. Red/yellow/orange bell peppers,  Onions,  Green Thai Curry paste, coconut milk all coming together for a delicious spicy dish.

I just started cooking with  coconut oil and I love it  It has kind of a nutty fragrance with a clean fresh taste in your dishes.  I may never go back to canola oil again.

Since this is from Ellie’s You Have it Made this is a dish where the sauce can be made ahead of time and either freeze the sauce or chill it for up to two days.  That’s a good thing because I am the only one who will eat it and didn’t want it to go to waste.  I made the whole recipe but only used about a fourth of the sauce for lunch. The rest I will p0rtion out and freeze.  Nice to have a meal almost made in the freezer.

Ellie suggests serving over jasmine rice but since I started Whole 30 I cannot do that.  I just used a little of the sauce with some shrimp. And if you don’t want the rice use a spoon to eat this because you won’t want to waste a drop of the sauce!

What dishes did the other EwE members make -> Travel to the Orient with us.

And if you would like to cook along with us just visit Eating with Ellie and join in the fun.  Themes are on the right. We don’t include the recipes because we want you to enjoy lots of Ellie Krieger by purchasing her cookbooks.

The Man has been asking for something sweet.  The cheese cake is gone as are all the cookies.  So this morning I made some nice muffins from eating to beat high blood pressure my cookbook for February’s Cookbook Countdown.

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These came out well.  We both liked them.  They were fairly sweet and moist.  The crumble topping just added to the flavor and the apples just seemed to melt into the muffin.

    1 2/3 cup AP flour {I subbed in 1/2 with whole wheat}
    3/4 cup packed brown sugar
    1/2 cup oatmeal + 1 tsp cinnamon
    2 TBL margarine
    1 tsp baking soda
    1/2 tsp apple pie spice
    salt to taste
    1 1/4 cups unsweet applesauce
    1/4 cup veggie oil
    1/2 cup fat-free egg substitute
    1 large apple peeled and diced

375 Degree oven.

Mix together the crumble topping: 1/3 cup flour, 1/4 cup brown sugar, 1 /2 cup oatmeal/cinnamon mix, and margarine. Set aside.

Mix together the rest of the flour with the baking soda, salt, oatmeal, and apple pie spice in a medium bowl.

In another bowl stir the applesauce, oil, remaining brown sugar, and egg sub together.  Add the liquid ingredients to the dry and mix just to combine.  Add in the diced apple.

Fill each muffin cup about 3/4 full and sprinkle the crumb mixture over the top.

Bake about 20 minutes or until done.

The recipe said 12 muffins but I ended up with 14.

Each muffin: 220 calories. 7 gm fat. 35 gm carb

The recipe is on page 33.

I’m linking this post with Cookbook Countdown 14 hosted by Kitchen Flavours and Emily’s Cooking (Makan2)

Peggy picked our theme for Eating with Ellie this week – STUFFED!!  That meant we could make anything that was filled or stuffed with something else.  Ellie has quite a few recipes that fit this category but I have had one in mind for quite a while.

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These are Ellie’s Turkey Sausage-Stuffed Pizza Pockets

and they are tasty.  The filling is turkey Italian sausage browned and mixed with spinach or arugula, marinara sauce, and mozzarella cheese.  The filling was so good I easily could have eaten it with a spoon.

I couldn’t find Italian turkey sausage so I used regular and added some Italian seasoning. That worked well.  I also made my own Whole Wheat Pizza dough because I couldn’t find that either.  Ellie said we could use any marinara sauce so I used some that I had made last summer.  

I liked these and plan to freeze the ones that are left.  They are from Ellie’s latest book – You Have it Made. {page 223}  Most of the recipes in the book are made for freezing and doing ahead.  Good plan for these.  

We all stuffed something this week.  Check out what the others made -> Stuff It!

We’d love to have you join in with Eating with Ellie.  We don’t include the recipes.  We’d rather you bought Ellie’s books.  There are some recipes on line.  This pizza pocket one is there on Ellie’s website.

The theme for this week’s I Heart Cooking Clubs is also STUFFED!!  so I am going to kill two meals with one plate!!

Another tasty recipe from Eat to Beat High Blood Pressure.  I am finding so many good recipes from this book.  Healthy and tasty.

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Sauteed Chicken with Caramelized Onions

The onions are cut into wedges and then caramelized in margarine olive oil a little sugar and salt and pepper. This takes a while – longer than the 8 minutes mentioned in the recipe.  The onions come out sweet and soft and brown.  

While the onions are caramelized the skinless, boneless chicken breasts are seasoned and then browned in margarine olive oil until well browned on both sides.  I cooked mine longer than 6 minutes per side so they would be nice and DONE!  

Rosemary and thyme are added to the onions.  Then the chickens are put into the skillet and allowed to cook until the chicken is completely done. I added more than the 1/3 cup chicken broth so I would have ‘sauce’ because I was serving the chicken and noodles over some brown rice/quinoa pasta.

I didn’t use the margarine.  I figured the olive oil was healthier.  There is just something about oleo/margarine that just doesn’t look right.  

We really liked this combination.  The onions and chicken were delicious.  

Without the pasta a serving (1 breast with 1/4 of the onions) was only 240 calories, 19 carbs, and 6 gm fat.  And it had lots of good nutrients to help lower blood pressure: potassium, calcium magnesium, and vitamin C.

The recipe is on page 84.

I’m linking this post with Cookbook Countdown 14 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

The Man’s Favorite soup is Potato Soup.  And I make a darn good one.  Not the healthiest in the world, but good.  But I needed a healthier version.  I found this one in my cookbook pick for Cookbook Countdown #14 (February) – Eat to Beat High Blood Pressure. [Simple delicious recipes for a long healthy life] 

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This was pretty good.  Not as rich as I usually make, but still good.  No cream cheese.  No bacon.  No carrots.  Just plain onions. leeks, and potatoes.

    1 Tbl olive oil
    8 ounces leeks, white part only, thickly sliced
    2 cans reduced sodium chicken broth {You could use veggie broth}
    1 pound potatoes, peeled and diced
    salt to taste
    1/2 tsp ground white pepper
    1/3 cup low-fat sour cream
    chopped chives

In a large saucepan heat the oil and add  the onions and leeks and 3/4 cup of the broth.  Cook until soft.

Add in the potatoes and stir well.  Then add about 1/2  of the remaining broth, cover and simmer until potatoes are soft. about 15 – 20 minutes.  Blend this mix using a mixer, blender or immersion blender.

Add the rest of the broth to the pan and add in the potato/onion puree.Simmer 1 – 2 minutes and season with salt and pepper.

Remove from the heat and add in the sour cream. Serve in bowls with chopped chives if desired.

I did the miss the cheese and bacon in this soup but it was healthier and that is what we need right now.

Recipe is from eat to beat high blood pressure page 227.

I’m linking this post with Cookbook Countdown 14 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

For this week’s Eating with Ellie Gaye sent us to Mexico. Mexican Food!  Spicy! Flavorful! One of my faves!  And this time – healthy!  It is an Ellie Krieger recipe after all.

I chose Ellie’s Mexican  Chicken and Hominy Stew.  POSOLE!

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Posole is a soupy stew usually made with pork and lots of seasoning – cumin, oregano – sometimes with beans.  Sometimes cheese.  Ellie’s is pretty ‘clean’ when it comes to ingredients.  No cheese.  No beans.  No cumin,  Made with chicken.  But, while many posoles take some time, this one is quick and easy because you use a roasted chicken – already cooked.  So you end up having to just throw the ingredients together – sorta – and let the flavors blend together.

This was pretty good, but I missed the cumin.  It would have added a lot without upping the calories, cholesterol, etc.  I was surprised Ellie left it out.  I look forward to making this again, with cumin.

The recipe is from Ellie’s newest book – You Have it Made – page 196.

For more Mexican flavors -> Eating with Ellie

When I was 8  and we lived east of Liverpool in the little village of Rainhill my Mom had a garden.  Not unusual to have a garden.  Except it was the first garden my Mom ever planted.  And it contained rhubarb which grew wonderfully in that area of England.  I loved it.  It was sour and sweet at the same time.  I haven’t had rhubarb but twice since then.  Both for Tuesdays with Dorie.  You don’t find it in the stores much.  But I have a friend who grew some and I had just enough to make this Crisp.

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Mix together two cups chopped apple and two cups chopped rhubarb with 1/2 cup sugar and 1 Tbl cornstarch.  {I added a heaping tsp of cinnamon.  Cinnamon and Apples are perfect together.}  Let this sit for about an hour.

With a pastry blender mix together 2/3 cup uncooked oats, 1/2 cup AP flour, 1/2 cup packed brown sugar. and 2 1/3 Tbl tub margarine until it resembles coarse crumbs.. {while I have enjoyed the recipes from this cookbook I will NOT miss using this awful  sub for butter!!!}.  

Sprinkle the topping mixture over the apple/rhubarb mix in a 1 quart casserole dish. Bake at 375 until the topping is light brown. {Mine took about 30 minutes.}  Let cool four about 2o minutes before serving.

I will tell you that this was NOT very good.  While The Man said it got better after a few bites I thought it was awful.  It could be that the rhubarb was picked too early and had no sweetness.  It could be the crumble which seemed stale.  It could be I just don’t like rhubarb anymore….There won’t be a repeat on this one.

The recipe is from Low-Fat, Low-Cholesterol Cookbook – my book for February Cookbook Countdown –  page 306.  The last recipe from this book as Countdown 14 starts tomorrow.  Still looking at a book for that one.

I’m linking this post with Cookbook Countdown 13 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

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