I've prepared this recipe for years, because it's both nearly calorie-free and delicious, making it easy for me to pass on high-calorie drinks that are so popular this time of year. Plus, it's simmered with fruit and spices, which are loaded with phytochemicals that are good for you. I use my slow cooker, so I can make it ahead of time and keep it hot while decorating for the holidays, or when company's visiting. As an extra bonus, it fills the house with a sweet-spicy aroma!
If you prefer, you can use reduced-sugar apple juice, or regular apple juice, but be aware that doing so will add calories. You can also add a splash of brandy or rum (which will not only increase the alcoholic content, but the calories, too!).
Hot Spiced Cider
Ingredients:
2 quarts apple-flavored sugar-free beverage (such as Crystal Light) or apple juice
2 (3-inch) cinnamon sticks
3 whole cloves
3 whole allspice berries
1/2 orange, thickly sliced
1/2 lemon, thickly sliced
Directions:
Combine all ingredients in slow cooker (or on stove top). Cook on HIGH until boiling, then reduce heat to LOW.
Showing posts with label recipe. Show all posts
Showing posts with label recipe. Show all posts
Tuesday, December 16, 2014
Tuesday, November 4, 2014
Recipe: Indian Chicken with Sweet Potatoes and Spinach
It's that time of year when recipes for sweet potatoes abound! I love sweet potatoes, and I'll be sharing more of my faves as the month progresses. I've made this recipe on the stove top and in the pressure cooker, but I usually make it in the slow cooker: It's fast and easy, and fills the house with the exotic spices of India. Garam masala is an Indian spice blend; I strongly suggest using Rani's, which you can find online at www.ranifoods.com.
Ingredients:
1 (29-ounce) can sweet potatoes, drained
1 (14-ounce) can reduced-sodium, fat-free chicken broth
1 medium onion, quartered and thinly slice
2 tablespoons bottled minced ginger
1 tablespoon bottled minced garlic
1 1/2 teaspoons garam masala
1/4 teaspoon fresh-ground four-peppercorn seasoning
2 dashes ground cayenne
1 (10-ounce) package spinach
1 pound chicken tenderloins
Directions:
Combine sweet potatoes, broth, onion, ginger, garlic, garam masala, peppercorn, and cayenne in slow cooker. Add tenderloins and cook on LOW for 2 - 4 hours, or until chicken is cooked through. Chunk tenderloins using two forks. Add spinach and cook briefly, until spinach wilts.
Indian Chicken with Sweet Potatoes and Spinach
Ingredients:
1 (29-ounce) can sweet potatoes, drained
1 (14-ounce) can reduced-sodium, fat-free chicken broth
1 medium onion, quartered and thinly slice
2 tablespoons bottled minced ginger
1 tablespoon bottled minced garlic
1 1/2 teaspoons garam masala
1/4 teaspoon fresh-ground four-peppercorn seasoning
2 dashes ground cayenne
1 (10-ounce) package spinach
1 pound chicken tenderloins
Directions:
Combine sweet potatoes, broth, onion, ginger, garlic, garam masala, peppercorn, and cayenne in slow cooker. Add tenderloins and cook on LOW for 2 - 4 hours, or until chicken is cooked through. Chunk tenderloins using two forks. Add spinach and cook briefly, until spinach wilts.
Tuesday, October 28, 2014
Recipe: Pumpkin Hummus
Those of you who know me from "Lose Weight" know one of my weaknesses is pita chips. Pita chips aren't much fun to eat by themselves, of course -- they're best with hummus! At this time of the year, I enjoy taking a break from my usual hummus, and instead, make pumpkin hummus. Pumpkin hummus is good with plain pita chips or veggies, but it's sublime with cinnamon pita chips. Enjoy!
Ingredients:
1 (29-ounce) can pumpkin puree
1/2 cup bottled minced garlic (or 8 garlic cloves, minced)
6 tablespoons lemon juice
1/2 cup tahini paste
salt, to taste
Directions:
Combine pumpkin, garlic, lemon juice, and tahini in blender or food processor and puree until very smooth. Add salt to taste.
Pumpkin Hummus
Ingredients:
1 (29-ounce) can pumpkin puree
1/2 cup bottled minced garlic (or 8 garlic cloves, minced)
6 tablespoons lemon juice
1/2 cup tahini paste
salt, to taste
Directions:
Combine pumpkin, garlic, lemon juice, and tahini in blender or food processor and puree until very smooth. Add salt to taste.
Tuesday, October 21, 2014
Recipe: Slow Cooker Red Chicken Chili
Last week, I shared a recipe for slow cooker mole, a traditional Mexican dish with a sweet-savory flavor. I find that sweetness makes it a perfect recipe for Halloween. When I enjoy a meal with a little sweetness to it, all the candy treats are less tempting!
Here's a different take on a sweet-savory meal. Mole is usually served in a bowl over rice, but I prefer it in a corn tortilla, like a taco. I go with this recipe when I want a sweet-savory dish that's just right for serving in a bowl.
Ingredients:
1 (14-ounce) can diced tomatoes, undrained
1 (14-ounce) can tomato sauce
2 teaspoons bottled minced garlic
2 tablespoons chili powder
1 tablespoon unsweetened cocoa powder
2 teaspoons ground cumin
1 teaspoon dried oregano leaf
1/4 teaspoon ground cinnamon
1 medium onion, quartered and thinly sliced
2 (14-ounce) cans white beans, drained
1 pound boneless, skinless chicken cooked turkey meat, coarsely chopped
Directions:
Combine all ingredients in slow cooker. Cook on HIGH for 3-5 hours, or on LOW for 6-8 hours.
When chicken is cooked through, shred chicken using two forks, and stir to combine well.
Cook's Notes: I call for chicken because I always have it in the freezer, but this recipe is even better if you replace the chicken with cooked turkey. Turkey, with its more intense flavor than chicken, is a perfect foil for the flavors in this dish. It's an excellent post-Thanksgiving recipe!
Here's a different take on a sweet-savory meal. Mole is usually served in a bowl over rice, but I prefer it in a corn tortilla, like a taco. I go with this recipe when I want a sweet-savory dish that's just right for serving in a bowl.
Slow Cooker Red Chicken Chili
Ingredients:
1 (14-ounce) can diced tomatoes, undrained
1 (14-ounce) can tomato sauce
2 teaspoons bottled minced garlic
2 tablespoons chili powder
1 tablespoon unsweetened cocoa powder
2 teaspoons ground cumin
1 teaspoon dried oregano leaf
1/4 teaspoon ground cinnamon
1 medium onion, quartered and thinly sliced
2 (14-ounce) cans white beans, drained
1 pound boneless, skinless chicken cooked turkey meat, coarsely chopped
Directions:
Combine all ingredients in slow cooker. Cook on HIGH for 3-5 hours, or on LOW for 6-8 hours.
When chicken is cooked through, shred chicken using two forks, and stir to combine well.
Cook's Notes: I call for chicken because I always have it in the freezer, but this recipe is even better if you replace the chicken with cooked turkey. Turkey, with its more intense flavor than chicken, is a perfect foil for the flavors in this dish. It's an excellent post-Thanksgiving recipe!
Tuesday, October 14, 2014
Recipe: Slow Cooker Chicken Mole
Mole is one of my favorite Mexican dishes. Given my sweet tooth, that's not surprising: Mole incorporates cocoa powder and sugar. That also makes mole the perfect recipe for Halloween -- a little chocolate in my dinner makes it easier to steer clear of all the candy and treats! I use the slow cooker to prepare mole, which makes this a terrific recipe if you're hosting a party or headed out to celebrate the evening.
My husband was reluctant to try my take on mole because his mother and aunts prepared mole that was more sweet than spicy. Mole is typically a high-fat dish, too. I've eliminated nearly all of the fat, and struck a balance between sweet, spicy, and savory flavors, so my husband and I can both enjoy mole. !Buen provecho!
Slow Cooker Chicken Mole
Ingredients:
1 (1 1/2 ounce) package dried pasilla, mulato, or ancho chiles
1 (15-ounce) can tomato sauce
1/4 cup cornmeal
2 tablespoons cocoa powder
1 tablespoon sugar (or sugar substitute)
2 teaspoons bottled minced garlic
1 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/4 teaspoon ground cloves
1 pound boneless, skinless chicken tenderloins
Directions:
Remove stems from chiles, if necessary. Combine chiles and tomato sauce in blender, and puree until chiles are well-integrated into sauce.
Pour sauce into slow cooker. Add cornmeal, cocoa powder, sugar, garlic, cinnamon, coriander, and cloves, and stir to combine. Place chicken on top of sauce. Cook on LOW setting 4-6 hours, or until chicken is cooked through.
My husband was reluctant to try my take on mole because his mother and aunts prepared mole that was more sweet than spicy. Mole is typically a high-fat dish, too. I've eliminated nearly all of the fat, and struck a balance between sweet, spicy, and savory flavors, so my husband and I can both enjoy mole. !Buen provecho!
Slow Cooker Chicken Mole
Ingredients:
1 (1 1/2 ounce) package dried pasilla, mulato, or ancho chiles
1 (15-ounce) can tomato sauce
1/4 cup cornmeal
2 tablespoons cocoa powder
1 tablespoon sugar (or sugar substitute)
2 teaspoons bottled minced garlic
1 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/4 teaspoon ground cloves
1 pound boneless, skinless chicken tenderloins
Directions:
Remove stems from chiles, if necessary. Combine chiles and tomato sauce in blender, and puree until chiles are well-integrated into sauce.
Pour sauce into slow cooker. Add cornmeal, cocoa powder, sugar, garlic, cinnamon, coriander, and cloves, and stir to combine. Place chicken on top of sauce. Cook on LOW setting 4-6 hours, or until chicken is cooked through.
Tuesday, August 5, 2014
Mediterranean Potato Salad
This Mediterranean take on classic potato salad makes a cool, refreshing side dish for a hot summer's day. I've replaced the usual high-fat mayonnaise with Greek yogurt, which both makes this recipe lower in fat, and higher in protein. I like to serve it on top of a bed of chopped greens and garnish it with chopped tomato to make it a meal. Enjoy!
Mediterranean Potato Salad
Ingredients:
2 pounds potatoes, waxy-type
1 cup Greek yogurt
1/2 cup celery, thinly sliced
1/4 cup onion, minced
2 teaspoons dried dill weed
1 teaspoon whole coriander, crushed
1/8 teaspoon fresh-ground peppercorn mix
Directions:
Boil potatoes until just soft. Drain and cool. Chop into 1/2" cubes.
Place potatoes, yogurt, celery, onion, dill weed, coriander, and peppercorn mix in medium bowl, and stir gently to combine.
Mediterranean Potato Salad
Ingredients:
2 pounds potatoes, waxy-type
1 cup Greek yogurt
1/2 cup celery, thinly sliced
1/4 cup onion, minced
2 teaspoons dried dill weed
1 teaspoon whole coriander, crushed
1/8 teaspoon fresh-ground peppercorn mix
Directions:
Boil potatoes until just soft. Drain and cool. Chop into 1/2" cubes.
Place potatoes, yogurt, celery, onion, dill weed, coriander, and peppercorn mix in medium bowl, and stir gently to combine.
Tuesday, April 15, 2014
Recipe: Cranberry Jezebel Sauce
Cranberry Jezebel Sauce is great with turkey or chicken, but it’s sublime with ham, making it a perfect side dish for Easter dinner.
The sauce is a tantalizing sweet-spicy-sour combination; ham contributes the
remaining two flavor bases, salty and savory.
I use sugar substitute and sugar-free
marmalade to reduce carbs and calories, but if you prefer, you may use sugar or
sugar-based marmalade instead. Note that the calorie and carbohydrate content
will be much higher.
Cranberry Jezebel Sauce
Ingredients:
½ cup water
1 cup sugar substitute
1 small red onion, halved and
thinly sliced
1 (16-ounce) can whole
cranberry sauce
2/3 cup sugar-free orange
marmalade
2 tablespoons prepared
horseradish
2 teaspoons Dijon mustard
Directions:
Dissolve sugar substitute in water in
a medium skillet over medium-high heat, stirring often. Bring to a boil. Add
onions and cook until just tender, about 5 minutes. Add marmelade, cranberry
sauce, horseradish, and mustard. Bring to a boil. Reduce heat and simmer until
thick, about 10 - 15 minutes.
Serve with grilled ham, roast
chicken, or roast turkey.
Tuesday, January 21, 2014
Recipe: Lucky Red Sweet & Sour Sauce
Years ago, I had an interesting conversation with a woman from China, who told me that her grandmother once told her that the red color in sweet & sour sauce was traditionally from beet juice. So, I started with a can of sliced beets...and this translucent, deep red sauce is the result. It's not cloyingly sweet, and it has a wonderfully fresh, balanced flavor.
I'm posting it today in honor of Chinese New Year, which is celebrated on January 31st this year. In Chinese tradition, the color red is considered lucky, which is why red is often used in Chinese New Year decorations. Red foods are served on Chinese New Year for this reason, too. Whether you intend to celebrate Chinese New Year or not, this recipe makes a terrific accompaniment to grilled chicken, meatballs, or steamed veggies and rice. Enjoy!
Lucky Red Sweet & Sour Sauce
Ingredients:
3 tablespoons cornstarch
1 (14-ounce) can reduced-sodium vegetable or chicken broth
3/4 cup beet juice OR 1 (14-ounce) can sliced beets (see Cook's Notes)
1/2 cup reduced-sodium soy sauce
1/2 cup rice wine vinegar
1/2 cup sugar (or sugar substitute)
1 tablespoon bottled minced garlic (or three garlic cloves, peeled and minced)
Directions:
Combine cornstarch and broth in a jar with a lid, and shake until cornstarch dissolves. Pour mixture into a saucepan, and heat over medium-high heat. Add beet juice, soy sauce, vinegar, sugar substitute, and garlic, and stir frequently until mixture reaches a boil. Reduce heat and simmer until sauce thickens, about 10 minutes, stirring constantly.
Cook's Notes: Beet juice is enjoying popularity as a health food, so you may be able to find it at your grocery store, drugstore, or online. If not, you'll find that a 14-ounce can of sliced beets contains roughly 3/4 cup beet juice. If you choose canned beets, make sure you choose beets that are not pickled! -- this will give your sauce an off-flavor.
If you use canned beets, the leftover beets make a colorful addition to green salads. Or, use beets as the base for a cold veggie salad. Quarter the beets and combine with a 14-ounce can of drained green beans, drizzle with balsamic dressing, and add a sprinkle of feta cheese. You can either chill the salad for a few hours until it's cold, or store the canned veggies in the fridge so it'll be ready to go as soon as you prepare it.
Tuesday, November 26, 2013
Recipe: Tofu Sweet Potato Pie
Sweet potato pie has long been one of
my favorite desserts. I wanted to develop a tofu-based version, to up the
protein content and reduce fat. To reduce the carbohydrate content, I replaced brown sugar with agave and molasses, and replaced
eggs with egg substitute. I've called for crumb crust, rather than pastry crust, to reduce the fat content still further.
Ingredients:
1 (29-ounce) can sweet potatoes,
well-drained
1 (12-ounce) package Mori-Nu tofu
1/2 cup agave nectar
¾ cup egg substitute
2 tablespoons molasses
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground ginger
2 (9”) crumb pie crusts
Directions:
Preheat oven
to 350 degrees F.
Combine
sweet potatoes, tofu, agave, egg substitute, molasses, cinnamon, nutmeg, and
ginger in blender and puree until combined, stopping blender and scraping down
sides of blender once. Pour into crusts and bake at 350 degrees F. for 45 – 50
minutes, or until a knife inserted in center of pie comes out clean.
Tuesday, January 17, 2012
Recipe: Spicy Chipotle Hummus
Hello everyone! It's been a while since I posted a recipe, because I've been busy experimenting with hummus. Hummus is incredibly versatile. It makes a delicious dip for raw veggies, and because fresh fruits and veggies are scarce this time of year, hummus is a wonderfully high-fiber way to encourage my family to enjoy more carrots and cucumbers. Hummus is also a fun spread for leftover turkey sandwiches, or a yummy topping for Mediterranean recipes. And, of course, it's a perfect pairing with pita chips for a healthy, hearty chips-and-dip snack while you enjoy the end of the football season!
Hummus is also versatile from a flavor standpoint. I've added all sorts of different add-ins to create all sorts of different flavor profiles. I tried roasted red peppers with basil and rosemary; extra garlic with basil and oregano; artichoke hearts and tarragon; and jalapenos and avocado, and they're all delish. However, this particular variation disappears almost as soon as I make it!
Two quick notes: First, we love garlic. If you're not quite as passionate about garlic as we are, I suggest reducing the garlic to 1/4 cup. I amp up the garlic, in part, because I don't use salt, which is a classic ingredient in hummus. If you back down on the garlic, you may want to add in a teaspoon of salt. Second, you can easily omit the chipotle powder, and either enjoy your hummus plain, or experiment with other add-in ingredients.
Either way, don't forget to come back and tell us what you try and how it turns out! As they say in the Middle East, Bil-hana wa ash-shifa! (May you have your meal with gladness and health!
Spicy Chipotle Hummus
Ingredients:
2 (15.5) ounce cans chickpeas (garbanzo beans), drained and rinsed, if desired
1/2 cup water
1/2 cup bottled minced garlic
1/4 cup tahini, olive oil, or canola oil
1/4 cup lemon juice
2 teaspoons ground chipotle chili pepper (or 1 1/2 teaspoons for a less-spicy hummus)
Directions:
Combine all ingredients in blender or food processor. Process until hummus reaches desired smoothness. (I've had hummus that still had noticeable chunks of chickpeas; or, the consistency may be absolutely smooth, like whipped mashed potatoes.) Hummus may be served immediately, but the flavor is better if refrigerated overnight.
Cook's Note: When I started making hummus, I used tahini, which you can find in your grocer's Middle Eastern food section or at most health food or specialty food stores. Tahini is the oil of choice in hummus in Lebanon (which is considered to be the birthplace of hummus, by most accounts). However, after going through a few cans of tahini, I began experimenting with olive oil, which is the oil used in Greece and other areas. I've also used canola oil, and it does the trick, too.
Hummus is also versatile from a flavor standpoint. I've added all sorts of different add-ins to create all sorts of different flavor profiles. I tried roasted red peppers with basil and rosemary; extra garlic with basil and oregano; artichoke hearts and tarragon; and jalapenos and avocado, and they're all delish. However, this particular variation disappears almost as soon as I make it!
Two quick notes: First, we love garlic. If you're not quite as passionate about garlic as we are, I suggest reducing the garlic to 1/4 cup. I amp up the garlic, in part, because I don't use salt, which is a classic ingredient in hummus. If you back down on the garlic, you may want to add in a teaspoon of salt. Second, you can easily omit the chipotle powder, and either enjoy your hummus plain, or experiment with other add-in ingredients.
Either way, don't forget to come back and tell us what you try and how it turns out! As they say in the Middle East, Bil-hana wa ash-shifa! (May you have your meal with gladness and health!
Spicy Chipotle Hummus
Ingredients:
2 (15.5) ounce cans chickpeas (garbanzo beans), drained and rinsed, if desired
1/2 cup water
1/2 cup bottled minced garlic
1/4 cup tahini, olive oil, or canola oil
1/4 cup lemon juice
2 teaspoons ground chipotle chili pepper (or 1 1/2 teaspoons for a less-spicy hummus)
Directions:
Combine all ingredients in blender or food processor. Process until hummus reaches desired smoothness. (I've had hummus that still had noticeable chunks of chickpeas; or, the consistency may be absolutely smooth, like whipped mashed potatoes.) Hummus may be served immediately, but the flavor is better if refrigerated overnight.
Cook's Note: When I started making hummus, I used tahini, which you can find in your grocer's Middle Eastern food section or at most health food or specialty food stores. Tahini is the oil of choice in hummus in Lebanon (which is considered to be the birthplace of hummus, by most accounts). However, after going through a few cans of tahini, I began experimenting with olive oil, which is the oil used in Greece and other areas. I've also used canola oil, and it does the trick, too.
Monday, March 21, 2011
Quick Chicken Enchiladas
My husband and I celebrated our 12th wedding anniversary yesterday. It’s a long story, but to cut to the chase, he decided I was the one for him after tasting this recipe. He was stunned to discover it was a lowered-fat recipe! If you've taken "Luscious," you know I love making my own sauces and seasonings. Here, I make my own enchilada sauce. But if you prefer, you can use canned enchilada sauce.
Quick Chicken Enchiladas
Ingredients:
Cooking spray
2 (14-ounce) cans tomato sauce, divided
1 (14-ounce) can diced tomatoes, drained (juice reserved)
2 (12.5-ounce) cans cooked chicken, drained (about 2 1/2 cups)
1 (7-ounce) can sliced olives
1 (7-ounce) can diced green chiles
2 teaspoons garlic powder, divided
2 teaspoons ground cumin, divided
1 teaspoon chili powder, divided
½ teaspoon ground clove, divided
1 cup shredded extra-sharp cheddar cheese, divided
10 flour tortillas
Directions:
Preheat oven to 350 degrees F. Spray 13” x 9” pan with cooking spray and set aside.
Combine 1 can tomato sauce, 1 can drained diced tomatoes, chicken, olives, chiles, 1 teaspoon garlic powder, 1 teaspoon cumin, ½ teaspoon chili powder, ¼ teaspoon clove, and 1/2 cup cheese in large bowl, stirring well to break up chicken into small pieces and combine well. Place about ½ cup chicken mixture in center of each tortilla and roll up. Place tortillas seam-side-down in greased pan.
Combine 1 can tomato sauce, reserved diced tomato juice, 1 teaspoon garlic powder, 1 teaspoon cumin, ½ teaspoon chili powder, and ¼ teaspoon clove in small bowl. Spread sauce evenly on enchiladas, making sure tortillas are completely covered. Sprinkle with remaining ½ cup cheese.
Bake at 350 degrees F. for 30 minutes, or until bubbly. Allow casserole to rest for 5 – 10 minutes after removing from oven.
Quick Chicken Enchiladas
Ingredients:
Cooking spray
2 (14-ounce) cans tomato sauce, divided
1 (14-ounce) can diced tomatoes, drained (juice reserved)
2 (12.5-ounce) cans cooked chicken, drained (about 2 1/2 cups)
1 (7-ounce) can sliced olives
1 (7-ounce) can diced green chiles
2 teaspoons garlic powder, divided
2 teaspoons ground cumin, divided
1 teaspoon chili powder, divided
½ teaspoon ground clove, divided
1 cup shredded extra-sharp cheddar cheese, divided
10 flour tortillas
Directions:
Preheat oven to 350 degrees F. Spray 13” x 9” pan with cooking spray and set aside.
Combine 1 can tomato sauce, 1 can drained diced tomatoes, chicken, olives, chiles, 1 teaspoon garlic powder, 1 teaspoon cumin, ½ teaspoon chili powder, ¼ teaspoon clove, and 1/2 cup cheese in large bowl, stirring well to break up chicken into small pieces and combine well. Place about ½ cup chicken mixture in center of each tortilla and roll up. Place tortillas seam-side-down in greased pan.
Combine 1 can tomato sauce, reserved diced tomato juice, 1 teaspoon garlic powder, 1 teaspoon cumin, ½ teaspoon chili powder, and ¼ teaspoon clove in small bowl. Spread sauce evenly on enchiladas, making sure tortillas are completely covered. Sprinkle with remaining ½ cup cheese.
Bake at 350 degrees F. for 30 minutes, or until bubbly. Allow casserole to rest for 5 – 10 minutes after removing from oven.
Monday, February 28, 2011
Sugar Free Sweet & Sour Meatballs
It's the last day of February, which means we're almost upon National Nutrition Month, coming up on Lent, and on a side note, I'm celebrating the fact that my local Costco now carries low-fat Mori-Nu tofu. So much to blog about...so little time!
Today I'm thinking about a healthy recipe for Fat Tuesday, or Mardi Gras. If you've taken "Luscious," you may have already prepared meatballs in a sweet-and-sour sauce in the slow cooker with me before. Here's a different, but equally delicious and sugar-free version, with just 21 grams of carb per serving.
Fifteen grams of fat per serving is considered "lower-fat," but if the 17 grams of fat in this recipe is too much for you, put the meatballs in a colander and run hot water over them until they thaw. Or, you can use soy-based meatballs instead...although that takes all the Fat Tuesday fun out of it!
Sugar-Free Sweet & Sour Meatballs
Ingredients:
2 teaspoons bottled minced garlic (or 2 garlic cloves, peeled and minced)
1 tablespoon sugar substitute (such as Splenda)
¼ cup reduced-sodium soy sauce
¾ cup sugar-free orange marmalade
1 (15-ounce) can tomato sauce
1 pound pre-cooked meatballs
Directions:
Combine garlic, sugar substitute, soy sauce, marmalade, and tomato sauce in slow cooker. Add meatballs. Cook on LOW for 3 – 5 hours, or on HIGH for 2 – 4 hours, until sauce thickens.
Nutrition Information
Makes about 6 servings. Per serving, 262 calories, 21 grams total carbohydrate, 1 gram fiber, 7 grams sugars, 17 grams total fat, 6 grams saturated fat, 1 gram trans-fatty acids, 8 grams polyunsaturated fat, 8 grams monounsaturated fat, 318 milligrams cholesterol, 12 grams protein, and 1183 milligrams sodium.
Today I'm thinking about a healthy recipe for Fat Tuesday, or Mardi Gras. If you've taken "Luscious," you may have already prepared meatballs in a sweet-and-sour sauce in the slow cooker with me before. Here's a different, but equally delicious and sugar-free version, with just 21 grams of carb per serving.
Fifteen grams of fat per serving is considered "lower-fat," but if the 17 grams of fat in this recipe is too much for you, put the meatballs in a colander and run hot water over them until they thaw. Or, you can use soy-based meatballs instead...although that takes all the Fat Tuesday fun out of it!
Sugar-Free Sweet & Sour Meatballs
Ingredients:
2 teaspoons bottled minced garlic (or 2 garlic cloves, peeled and minced)
1 tablespoon sugar substitute (such as Splenda)
¼ cup reduced-sodium soy sauce
¾ cup sugar-free orange marmalade
1 (15-ounce) can tomato sauce
1 pound pre-cooked meatballs
Directions:
Combine garlic, sugar substitute, soy sauce, marmalade, and tomato sauce in slow cooker. Add meatballs. Cook on LOW for 3 – 5 hours, or on HIGH for 2 – 4 hours, until sauce thickens.
Nutrition Information
Makes about 6 servings. Per serving, 262 calories, 21 grams total carbohydrate, 1 gram fiber, 7 grams sugars, 17 grams total fat, 6 grams saturated fat, 1 gram trans-fatty acids, 8 grams polyunsaturated fat, 8 grams monounsaturated fat, 318 milligrams cholesterol, 12 grams protein, and 1183 milligrams sodium.
Monday, January 24, 2011
Pasta Fagioli
I ran across the inspiration for this recipe online several years ago. I've tinkered with it quite a bit to make it quick and easy to prepare, lower in fat, and flavorful. The ingredients keep for weeks in the fridge, so it makes an excellent emergency cupboard meal. It's definitely become a family fave!
Pasta Fagioli
Ingredients:
1 pound pasta (my favorite is rigatoni, but any similar pasta works)
1 tablespoon olive oil
1 small onion, halved and thinly sliced
1 teaspoon bottled minced garlic
6 ounces 70% less fat pepperoni, quartered
1 (15-ounce) can tomato sauce
1(15-ounce) can cannellini beans, drained (and rinsed, if desired)
1/4 cup red wine
1 teaspoon Italian seasoning
1/4 teaspoon fresh-ground four-peppercorn seasoning
1/2 cup shredded fresh Parmesan cheese
Directions:
Prepare pasta according to manufacturer's directions. Meanwhile, saute onion, garlic, and pepperoni in olive oil over medium-high heat in a large skillet until onion is just tender, about 5 minutes, stirring often. Add tomato sauce, beans, wine, Italian seasoning, peppercorn, and cheese and simmer until pasta is cooked. Drain pasta and add to sauce. Stir well to combine.
Buon appetit! :)
Pasta Fagioli
Ingredients:
1 pound pasta (my favorite is rigatoni, but any similar pasta works)
1 tablespoon olive oil
1 small onion, halved and thinly sliced
1 teaspoon bottled minced garlic
6 ounces 70% less fat pepperoni, quartered
1 (15-ounce) can tomato sauce
1(15-ounce) can cannellini beans, drained (and rinsed, if desired)
1/4 cup red wine
1 teaspoon Italian seasoning
1/4 teaspoon fresh-ground four-peppercorn seasoning
1/2 cup shredded fresh Parmesan cheese
Directions:
Prepare pasta according to manufacturer's directions. Meanwhile, saute onion, garlic, and pepperoni in olive oil over medium-high heat in a large skillet until onion is just tender, about 5 minutes, stirring often. Add tomato sauce, beans, wine, Italian seasoning, peppercorn, and cheese and simmer until pasta is cooked. Drain pasta and add to sauce. Stir well to combine.
Buon appetit! :)
Thursday, October 29, 2009
Recipe of the Week: Slow Cooker Indian Chicken and Sweet Potatoes
If you've taken my online class "Luscious, Low-Fat, Lightning-Quick Meals," I bet you've already dusted off your slow cooker, and you're ready for more easy and delish recipes for it. You're in luck! I had this recipe in the slow cooker when an acquaintance stopped by for a few hours. She couldn't get over how the aroma filled the house as it cooked, and wanted the recipe to take with her. I saw her again this week, and she mentioned it turned out fantastic when she prepared it. If you try it, I'd love to hear what you think of it!
I'll post more tomorrow about how I developed this recipe, and talk about ginger and garam masala. If you happen to have all the ingredients at home, happy cooking!
Slow Cooker Indian Chicken and Sweet Potatoes
Ingredients:
1 (29-ounce) can sweet potatoes, drained
1 (14-ounce) can reduced-sodium, fat-free chicken broth
1 medium onion, quartered and thinly sliced
2 tablespoons bottled minced ginger
1 tablespoon bottled minced garlic
1 1/2 teaspoons garam masala
1/8 teaspoon fresh-ground pepper
3 dashes ground cayenne
1 pound boneless, skinless chicken breasts
4 cups fresh spinach
Directions:
Put sweet potatoes, chicken broth, onion, ginger, garlic, garam masala, peppercorn, and cayenne in slow cooker and stir to combine. Place chicken breasts on top and cook on LOW for 6 - 8 hours, or on HIGH 4 - 6 hours, or until chicken is tender and shreds easily with two forks. Shred chicken. Add spinach and stir to combine. Turn heat to LOW and cook until spinach wilts.
I'll post more tomorrow about how I developed this recipe, and talk about ginger and garam masala. If you happen to have all the ingredients at home, happy cooking!
Slow Cooker Indian Chicken and Sweet Potatoes
Ingredients:
1 (29-ounce) can sweet potatoes, drained
1 (14-ounce) can reduced-sodium, fat-free chicken broth
1 medium onion, quartered and thinly sliced
2 tablespoons bottled minced ginger
1 tablespoon bottled minced garlic
1 1/2 teaspoons garam masala
1/8 teaspoon fresh-ground pepper
3 dashes ground cayenne
1 pound boneless, skinless chicken breasts
4 cups fresh spinach
Directions:
Put sweet potatoes, chicken broth, onion, ginger, garlic, garam masala, peppercorn, and cayenne in slow cooker and stir to combine. Place chicken breasts on top and cook on LOW for 6 - 8 hours, or on HIGH 4 - 6 hours, or until chicken is tender and shreds easily with two forks. Shred chicken. Add spinach and stir to combine. Turn heat to LOW and cook until spinach wilts.
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