Yield:
Makes about 20 appetizer servings
Ingredients:
1/4 cup olive oil
2 garlic cloves, pressed
1 (8.5-oz.) French bread baguette, cut into 1/4-inch-thick slices
3 tablespoons fresh lemon juice
2 tablespoons olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
1 large tomato, finely chopped
3/4 cup finely chopped green onions
1/2 cup chopped fresh parsley
1 tablespoon chopped fresh mint
1/3 cup crumbled feta cheese
Directions:
1. Preheat oven to 350°. Stir together olive oil and garlic; brush on 1 side of each bread slice. Place bread slices, garlic sides up, on a baking sheet. Bake 10 to 12 minutes or until lightly toasted.
2. Whisk together lemon juice and next 3 ingredients in a large bowl. Add tomato and next 3 ingredients; gently toss to coat.
3. Top each bread slice with tomato mixture (about 2 rounded teaspoonfuls each). Sprinkle with cheese.
Makes 6 servings.
Prep: 10 min; Chill: 1 hr., 30 min.
Note: For testing purposes only, we used Near East Taboule Mix Wheat Salad.
Per serving: Calories 93; Fat 6.1g (sat 1.6g, mono 3.9g, poly 0.5g); Protein 2.1g; Carb 8.7g; Fiber 2.4g; Chol 6mg; Iron 0.9mg; Sodium 243mg; Calc 53mg.
Showing posts with label Healthy. Show all posts
Showing posts with label Healthy. Show all posts
Monday, September 21, 2009
Picadillo Tacos
Ingredients:
1 pound ground beef
1 tablespoon vegetable oil
2 carrots, diced
1 small onion, diced
1/2 teaspoon salt
2 plum tomatoes, diced
1 to 2 canned chipotle peppers in adobo sauce, minced
8 (8-inch) soft taco-size corn or flour tortillas, warmed
Garnish: fresh cilantro sprigs
Directions:
1. Cook ground round in hot oil in a large skillet over medium-high heat, stirring often, 7 minutes or until meat crumbles and is browned.
2. Stir in carrots, onion, and salt; sauté 5 minutes.
3. Add tomatoes and chipotle peppers, and cook, stirring occasionally, 3 to 4 minutes or until tomatoes begin to soften.
4. Serve mixture with warm tortillas. Garnish, if desired.
Note: Nutritional analysis is per taco with flour tortilla and 1/2 cup beef mixture (not including garnish). Prep: 15 min., Cook: 13 min.
Vegetarian Picadillo Tacos:
Substitute 1 (12-oz.) package frozen meatless burger crumbles for ground round. Proceed with recipe as directed, sautéing crumbles in hot oil 3 to 4 minutes.
Nutrition Facts:
Per taco with flour tortilla and 1/2 cup meatless mixture (not including toppings): Calories 173; Fat 6g (sat 0.8g, mono 0.8g, poly 2.7g); Protein 9.7g; Carb 20.6g; Fiber 2.5g; Chol 0mg; Iron 2.2mg; Sodium 548mg; Calc 63mg
1 pound ground beef
1 tablespoon vegetable oil
2 carrots, diced
1 small onion, diced
1/2 teaspoon salt
2 plum tomatoes, diced
1 to 2 canned chipotle peppers in adobo sauce, minced
8 (8-inch) soft taco-size corn or flour tortillas, warmed
Garnish: fresh cilantro sprigs
Directions:
1. Cook ground round in hot oil in a large skillet over medium-high heat, stirring often, 7 minutes or until meat crumbles and is browned.
2. Stir in carrots, onion, and salt; sauté 5 minutes.
3. Add tomatoes and chipotle peppers, and cook, stirring occasionally, 3 to 4 minutes or until tomatoes begin to soften.
4. Serve mixture with warm tortillas. Garnish, if desired.
Note: Nutritional analysis is per taco with flour tortilla and 1/2 cup beef mixture (not including garnish). Prep: 15 min., Cook: 13 min.
Vegetarian Picadillo Tacos:
Substitute 1 (12-oz.) package frozen meatless burger crumbles for ground round. Proceed with recipe as directed, sautéing crumbles in hot oil 3 to 4 minutes.
Nutrition Facts:
Per taco with flour tortilla and 1/2 cup meatless mixture (not including toppings): Calories 173; Fat 6g (sat 0.8g, mono 0.8g, poly 2.7g); Protein 9.7g; Carb 20.6g; Fiber 2.5g; Chol 0mg; Iron 2.2mg; Sodium 548mg; Calc 63mg
Granola, Yogurt, Berry Parfait
Ingredients:
2 cups plain yogurt
2 cups your favorite granola
2 cups fresh berries (raspberries, blueberries, strawberries (hulled and sliced), and/or other fruit such as bananas, peaches or mangos, peeled and sliced
4 tablespoons honey
Directions:
1. Line up 4 parfait, white wine, or other tall glasses.
2. Spoon 2 tablespoons of yogurt into each glass and smooth surface.
3. Spoon 2 tablespoons of granola overtop and smooth surface.
4. Spoon 2 tablespoons of fruit overtop and smooth surface.
5. Repeat the process, adding a bit of honey here and there, to taste.
2 cups plain yogurt
2 cups your favorite granola
2 cups fresh berries (raspberries, blueberries, strawberries (hulled and sliced), and/or other fruit such as bananas, peaches or mangos, peeled and sliced
4 tablespoons honey
Directions:
1. Line up 4 parfait, white wine, or other tall glasses.
2. Spoon 2 tablespoons of yogurt into each glass and smooth surface.
3. Spoon 2 tablespoons of granola overtop and smooth surface.
4. Spoon 2 tablespoons of fruit overtop and smooth surface.
5. Repeat the process, adding a bit of honey here and there, to taste.
Grilled Chicken Cobb Salad
Ingredients:
2 boneless, skinless chicken breasts, 8 ounces each
2 teaspoons extra-virgin olive oil, plus 2 tablespoons extra-virgin olive oil
1 teaspoon poultry seasoning, eyeball it
Salt and freshly ground black pepper
4 large eggs
8 sliced bacon, chopped into 1/2-inch pieces
3 hearts romaine lettuce
2 lemons, juiced
2 ripe avocados, halved and scooped from skins with a spoon, then diced
2 vine ripe tomatoes, seeded and diced
1 red onion, chopped
2 cups white cheddar or Monterey Jack, shredded (or blue cheese crumbled)
Directions:
1. Heat a grill pan or nonstick skillet over medium high heat.
2. Coat chicken breasts with 2 teaspoons oil, poultry seasoning, salt and pepper.
3. Wash hands.
4. Grill or pan-fry chicken 6 to 7 minutes on each side.
5. Remove from heat and let rest 5 minutes.
6. In a small pot, cover eggs with cold water.
7. Place over high heat and bring water to a boil.
8. Once it comes to a boil, cover the pot and turn off the heat.
9. Set a timer for 10 minutes.
10. After the 10 minutes, cool eggs under cold running water. Peel and chop.
11. Brown chopped bacon in a skillet over medium high heat.
12 .Drain bacon on paper towels.
13. Chop 3 hearts of romaine lettuce and place in a large serving platter or salad bowl.
14. Dress chopped lettuce with the juice of 1 1/2 lemons.
15. Drizzle remaining 2 tablespoons extra-virgin olive oil over lettuce.
16. Season greens with salt and pepper, to taste.
17. Toss diced avocados with juice of remaining 1/2 lemon, to retard browning.
18. Halve chicken breasts and chop the meat.
19. To serve, arrange rows of chopped chicken, chopped hard boiled egg, crisp bacon bits, diced avocado, diced tomato, chopped red onion and shredded cheese on top of either 4 individual portions of dressed romaine or 1 large serving platter.
2 boneless, skinless chicken breasts, 8 ounces each
2 teaspoons extra-virgin olive oil, plus 2 tablespoons extra-virgin olive oil
1 teaspoon poultry seasoning, eyeball it
Salt and freshly ground black pepper
4 large eggs
8 sliced bacon, chopped into 1/2-inch pieces
3 hearts romaine lettuce
2 lemons, juiced
2 ripe avocados, halved and scooped from skins with a spoon, then diced
2 vine ripe tomatoes, seeded and diced
1 red onion, chopped
2 cups white cheddar or Monterey Jack, shredded (or blue cheese crumbled)
Directions:
1. Heat a grill pan or nonstick skillet over medium high heat.
2. Coat chicken breasts with 2 teaspoons oil, poultry seasoning, salt and pepper.
3. Wash hands.
4. Grill or pan-fry chicken 6 to 7 minutes on each side.
5. Remove from heat and let rest 5 minutes.
6. In a small pot, cover eggs with cold water.
7. Place over high heat and bring water to a boil.
8. Once it comes to a boil, cover the pot and turn off the heat.
9. Set a timer for 10 minutes.
10. After the 10 minutes, cool eggs under cold running water. Peel and chop.
11. Brown chopped bacon in a skillet over medium high heat.
12 .Drain bacon on paper towels.
13. Chop 3 hearts of romaine lettuce and place in a large serving platter or salad bowl.
14. Dress chopped lettuce with the juice of 1 1/2 lemons.
15. Drizzle remaining 2 tablespoons extra-virgin olive oil over lettuce.
16. Season greens with salt and pepper, to taste.
17. Toss diced avocados with juice of remaining 1/2 lemon, to retard browning.
18. Halve chicken breasts and chop the meat.
19. To serve, arrange rows of chopped chicken, chopped hard boiled egg, crisp bacon bits, diced avocado, diced tomato, chopped red onion and shredded cheese on top of either 4 individual portions of dressed romaine or 1 large serving platter.
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