December 13, 2012
Let me know what you think? Got a recipe you want me to try? Email me: jeni@kxkc.com
Jeni's Mid-Week Recipe
Banana Wraps
IT'S NATIONAL CHOCOLATE CHIP DAY & WE ARE CELEBRATING!!!
Spread natural peanut butter on a whole wheat tortilla. Slice up a banana and place around on peanut butter. Sprinkle with chocolate chips & roll it up! Great breakfast on the go!
Tuna Melt Boats
- 10 oz canned white albacore tuna (drained)
- 2 Tbsp Reduced-fat olive oil mayonnaise
- 1 Tbsp spicy mustard
- 2 sticks celery (finely chopped)
- 1 small pickle (finely chopped)
- 1 Tbsp pickle juice
- Sea salt and pepper
- 5 romaine lettuce leaves
- 1/2 C Reduced-fat cheddar cheese
Shrimp & Barley Risotto
Ingredients:
3 cups of reduced-sodium seafood or chicken broth
1 cup chopped onion
3 cloves of minced garlic
1 9oz package frozen artichoke hearts (thawed and quartered)
freshly ground black pepper, to taste
1 cup pearl barley
1lb shrimp (peeled and deveined)
2oz grated parmesan or romano cheese
2 tsp grated lemon zest
4 oz baby spinach
Directions:
In a nonstick skillet over medium-low heat, saute the onions until tender, about 5 minutes. Add the garlic and cook for 1 more minute, stirring. Transfer to the slow cooker and add the artichoke hearts, black pepper, and barley. Stir in the broth. Cover and cook on high for 3 hours, or until barley is tender and the liquid is just about all absorbed.
About 15 minutes before serving, stir in the shrimp and grated cheese. Cover and continue to cook on high for another 10 minutes, or until shrimp are opaque. Add the lemon zest and fold in the baby spinach, stirring until it's wilted. Serve immediately!
Roasted Cauliflower & Quinoa Salad
- 1/2 head cauliflower (cut into florets)
- 8 ounces mushrooms (quartered)
- 1 Tbsp Olive oil
- 1/2 tsp Thyme (chopped)
- Sea salt & pepper to taste
- 1 cup quinoa, well rinsed
- 1 1/2 cups water or broth
- 1/4 cup walnuts (toasted & coarsely chopped)
- 1/4 cup goat or reduced-fat feta (crumbled)
- 1/4 cup balsamic vinaigrette
- 1/2 tsp Thyme (chopped)
- Toss the cauliflower and mushrooms in the olive oil, thyme, salt and pepper, place on a baking sheet in a single layer and roast in a preheated 400F oven until they start to caramelize, about 20-30 minutes, flipping them half way through.
- Meanwhile, bring the water and quinoa to a boil, reduce the heat and simmer, covered, until the quinoa is tender and has absorbed the water, about 15-20 minutes, remove from heat and let sit for 5 minutes, covered.
- Mix everything and enjoy!
Zucchini Chips
1 large zucchini
2 Tbsp olive oil
Kosher salt
Line two large baking sheets with parchment paper. Slice your zucchini on a mandolin into thin medallions. Place the slices on a sheet of paper towels and take another paper towel and sandwich the zucchini slices and press on them to draw out the liquid so it'll cook a bit faster. Line up the zucchini slices on the prepared baking sheet tightly next to each other in a straight line ~ do not to overlap them. In a small bowl, pour your olive oil in and take a pastry brush to brush the olive oil on each zucchini slice. Sprinkle salt throughout the baking sheet. Do NOT over-season! It's better to use less salt initially because the slices will shrink! You can always add more later. Bake for about 2 hours until they start to brown and are crisp. Let cool before removing and serving.
Oven Roasted Asparagus & Mushrooms
1 bunch Asparagus
1/2 package sliced White Mushrooms
Olive Oil
Sea Salt & Black Pepper
Garlic Powder
Wash and chop asparagus into 1" pieces. Add asparagus and mushrooms to a baking dish. Lightly coat with olive oil, mixing to ensure that everything is evenly coated. Sprinkle with salt, pepper, and garlic powder. Roast at 400F for approximately 30 minutes, to desired tenderness.
Avocado Chicken Parmigiana
2 Chicken Breast Fillets, halved lengthways
1/2 Cup Wheat Flour
2 Tbsp Low-Fat Milk or Soymilk
2 Eggs
1 1/2 Cups Panko Breadcrumbs
2 Tbsp Olive Oil/Cooking Spray
1/2 Cup Tomato Pasta Sauce
2 Avocados, Sliced
1/2 Cup Shredded Low-Fat Mozzarella Cheese
Place chicken breast in a clear zippy bag and pound until about a half cm thick. Place flour and breadcrumbs on two separate plates and lightly whisk milk and egg together in a shallow bowl. Coat 1 piece of chicken breast in flour(shaking off excess), dip in egg mixture then coat in breadcrumbs using your fingertips pressing on to secure. Place on prepared baking tray (lay with foil or baking paper), repeat the same process with the remaining chicken breast with flour, egg and etc. Lightly spray or brush the prepared chicken with olive oil, bake for 8 minutes(turning after 4 minutes) in preheated 200 degree oven. Remove from oven and spread each chicken breast with 1 heaped tablespoon of pasta sauce. Arrange avocado slices over sauce and sprinkle with mozzarella cheese. Return to oven and bake for another 5 - 7 minutes or until golden and chicken is cooked through.
Bacon Guacamole Deviled Eggs
Ingredients
- 6 eggs, boiled, cooled, peeled, and cut in half
- 1 large avocado, mashed
- 2 tablespoons bacon, cooked and crumbled
- 1 tablespoon jalapeno, finely diced
- 1 tablespoon red onion, finely diced
- 2 tablespoons diced tomato
- 1 tablespoon lime juice (~1/2 lime)
- 1 tablespoon cilantro, chopped
- sea salt and pepper, to taste
- chili powder to taste
Scoop the yolks out of the egg halves, mash them, mix with the avocado, bacon, jalapeno, onion, tomato, lime juice and cilantro and season with salt and pepper. Place a tablespoon of the mixture back into the holes left by the yolks in the eggs and serve garnished with extra bacon and a pinch of chili powder.
Eggplant Stir-Fry
Ingredients:
1 tsp cornstarch
1 Tbsp reduced-sodium soy sauce
2 tsp sweet Asian chili sauce
1 Splenda packet
1/2 tsp sesame oil
1/4 tsp crushed red pepper flakes
4 cups peeled eggplant cut into 1" cubes
1 tsp minced garlic
3 Tbsp chopped scallions
Directions:
For sauce: In a small bowl, combine cornstarch with 1/4 cup cold water, and stir to dissolve. Add soy sauce, chili sauce, sweetener, sesame oil, and red pepper flakes. Mix well.
Bring a large skillet sprayed with olive oil spray to medium-high heat. Cook and stir eggplant until mostly softened, 8 - 10 minutes.
Add garlic and continue to cook and stir until eggplant is soft, about 2 minutes.
Stir sauce mixture, and add to skillet. Add scallions, and cook and stir until sauce has thickened, about 1 minute.
Eggplant Cannelloni
INGREDIENTS
Sauce
- 1 tablespoon olive oil
- 4 large shallots (sliced)
- 4 cloves garlic
- 2-12 oz jars roasted red peppers (drained)
- 1/2 cup fresh squeezed orange juice (juice of 1 orange)
Eggplant
- 2 medium eggplants, cut lengthwise into 1/2-inch slices
- olive oil cooking spray
Filling
- 4 oz goat cheese
- 4 kalamata olives (pitted and minced)
- 1 teaspoon capers (chopped)
- 2 tablespoons chopped fresh parsley
-
For sauce
Heat oil in a medium skillet over medium heat. Cook shallots and garlic until soft, about 1 minute. Reduce heat. Cook until golden, 3 to 5 minutes. Add peppers and juice; bring to a boil. Lower heat; simmer until peppers are soft, about 5 minutes. Cool. Puree in a blender. Pour into a 9" x 13" baking dish. -
For eggplant
Coat eggplants with cooking spray and broil on a baking sheet until golden on both sides, about 15 minutes. -
For filling
Mash cheese, olives, capers and 1 tbsp of the parsley in a bowl. Place 1 tbsp of filling at the end of each eggplant slice; roll up. Lay seam side down in dish. Bake 10 to 15 minutes at 400. Top with remaining 1 tbsp parsley.
-
- Zucchini Skins
Ingredients:
2 slices center-cut bacon or turkey bacon
2 medium-large zucchini (stems removed)
1/2 cup shredded reduced-fat Mexican-blend cheese
1/4 cup chopped tomato
1 tbsp. chopped scallions
light or fat-free sour cream & salsa for dipping
Directions:
Spray an 8" X 8" baking pan with nonstick spray.
Cook bacon until crispy.
Pierce zucchini several times with a fork. Microwave zucchini for 2 minutes.
Flip zucchini and microwave for 2 more minutes, or until softened.
Pat dry. Let cool, about 5 minutes. Cut zucchini in half lengthwise. Gently scoop out and discard the inside flesh, leaving about 1/4 inch inside the skin. Thoroughly pat dry.
Place hollowed-out zucchini in the baking pan, cut sides up.
Distribute cheese among the zucchini. Chop or crumble bacon, and sprinkle over cheese.
Bake at 375 until cheese has melted and bacon is hot, about 5 minutes.
Cut each piece in half widthwise, and sprinkle with tomato and scallions.
Serve with light sour cream & salsa!
Cheesy Cauliflower Pancakes
1 head cauliflower
2 large eggs
1/2 c Reduced-fat shredded cheddar cheese
1/2 c panko crumbs
1/2 tsp cayenne pepper
Sea salt to taste
olive oil
Cut cauliflower into florets & boil in water or chicken broth until tender (about 10 minutes). Drain & mash while still warm. Stir cheese, eggs, panko, cayenne & salt.
Spray a griddle or skillet with olive oil over medium-high heat. Form the cauliflower mixture into patties about 3 inches wide. Cook until golden brown & set (approximately 3 minutes per side).
Eggplant Caponata
Ingredients:
1 large eggplant, unpeeled,cut in 1/2 inch cubes
1 large onion, chopped
1 green pepper, seeded and chopped
1 large can crushed tomatoes, (No salt added)
1/2 cup chopped green olives
3 cloves minced garlic
1/3 cup extra virgin olive oil
1/3 cup red wine vinegar
1 teaspoon sea salt
3 tablespoons Splenda
1 1/2 teaspoons dried oregano
1 1/2 teaspoons dried basil
1 tablespoon capers, chopped
Black Pepper to taste
Directions:
Combine all ingredients in a large pot. (I throw it all in the crockpot!)
Bring to a healthy simmer, stirring occasionally. Cook over low heat
uncovered for about an hour, or cover it and cook over very low heat for
several hours. Serve with Garlic Bread!
Zucchini Ribbon Salad
Corn Salsa
1 bunch green onions
1 bunch cilantro
2 avocados
2 tomatoes
1 can black beans (drained & rinsed)
1 bag frozen corn (thawed)
1 envelope italian seasoning
1/4 cup white vinegar
sea salt to taste
*optional: a couple of fresh jalapeno peppers (chopped & SEEDED)
Chicken Avocado Salad
3-4 Boneless, skinless chicken breasts (cooked & cubed)
1/4 cup chopped onion
2 Avocados (chopped)
Juice of 1 lime
Sea Salt & Black peper
Toni's
Mix all in bowl! (You can also add some chopped jalapenos for an extra kick!)
Mac & Cheese Muffins
4 c cooked whole wheat macaroni
1 Tbsp unsalted butter
1 Tbsp whole wheat flour
1 c soy milk
1 garlic clove (minced)
3 oz low-fat shredded sharp cheddar cheese
1 egg
1 egg white
1 (10 oz) package of frozen chopped spinach, defrosted, drained and patted dry
Sea Salt & Black Pepper to taste
1. Lightly mist a 12-cup muffin tin with olive oil and set aside.
2. In a sauce pot, melt butter over medium heat. Add the flour, mixing it into the butter until thick. Stir in the milk and garlic and raise the temp to bring the mixture to just under a boil. Add the cheese and whisk mixture together until thoroughly combined into a cheese sauce.
3. Remove the cheese sauce from heat and then mix in the egg and egg white until combined.
4. In a large bowl, combine the pasta, spinach, cheese sauce, sea salt and black pepper and mix together. Spoon the mixture evenly into the cups of your prepared muffin tin.
5. Bake for 10-15 minutes at 400 until the tops start to brown. Let cool 5 minutes before removing from muffin tin.
Skinny Chicken Pesto Bake
Ingredients:
- 2 boneless, skinless chicken breasts
- sea salt and fresh black pepper to taste
- 4 tsp *Basil Pesto
- 1 medium tomato, sliced thin
- 6 Tbsp shredded reduced fat mozzarella cheese
- 2 tsp grated parmesan cheese
Directions:
Rinse chicken and dry with a paper towel. Slice chicken breast horizontally to create 4 thinner cutlets. Season lightly with sea salt and fresh pepper.
Line baking sheet with foil or parchment paper.
Place the chicken on prepared baking sheet. Spread 1 tsp of *basil pesto over each piece of chicken.
Bake for 15 minutes at 400 or until chicken is no longer pink in center. Remove from oven; top with tomatoes, mozzarella and parmesan cheese. Bake for an additional 3 to 5 minutes or until cheese is melted.
*Basil Pesto
Ingredients:
- 1 cup fresh basil
- 1 clove peeled garlic
- 1/4 cup grated parmesan
- sea salt & pepper to taste
- 2 1/2 tbsp olive oil
Directions:
In a food processor or blender, pulse basil, garlic, parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing.
Baked Blueberry Oatmeal
1/2 cup old-fashioned oats
1 cup water
2 Tbsp liquid egg whites
1/8 tsp baking powder
2 packets of Splenda
a dozen fresh or frozen blueberries
Cinnamon to taste (I like a lot!)
1/2 tsp vanilla
1/8 cup chopped walnuts
Mix oats & water in a bowl and allow to soak a few minutes while you preheat your oven to 350 and pray a loaf pan with olive oil.
Add all other ingredients to bowl and stir. Pour into loaf pan and bake uncovered for 30 minutes.
Remove and sprinkle a bit of Sucanat (or brown sugar) on top & broil for 3-4 minutes to brown top.
Fitness Cookies
Combine:
½ c canola oil
1c natural peanut butter
1c agave nectar
Add to Mixture:
2 eggs
½ tsp vanilla
1 ½c whole wheat pastry flour
1 tsp fine sea salt
1 tsp baking soda
1 tsp cinnamon
Then add:
3c old fashioned oats
½ c oat bran
¼ c flax seeds
¼ c sesame seeds
¼ c unsalted, roasted sunflower seeds
1c dark chocolate chips
¼ chopped walnuts
¼ dried cranberries
MIX WELL!
Scoop onto a cookie sheet and bake at 375º for 10-12 minutes!
Cranberry Salsa
¼ cup minced green onions
2 small jalapeno peppers, stemmed, seeded and chopped
½ cup granulated sugar
¼ cup chopped cilantro
2 tablespoons finely grated fresh ginger
2 tablespoons fresh lemon juice
2 8-ounce packages light cream cheese
Place cranberries in the bowl of a food processor and pulse until finely chopped (stop before the cranberries turn mushy.) In a large bowl mix together the cranberries, green onions, jalapeno, sugar, cilantro, ginger and lemon juice. Cover and refrigerate for at least 4 hours.
Arrange the cream cheese on a serving platter and cover with the salsa. Serve with crackers.
Cucumber Relish
- 1 English cucumber, halved lengthwise and thinly sliced (about 4 cups)
- Pinch sea salt
- 1 cup seeded, finely diced tomato
- 1/2 cup finely diced red onion
- 6 Tbsp pitted black olives (coarsely chopped)
- 4 Tbsp fresh parsley (coarsely chopped)
- 2 Tbsp fresh dill (coarsely chopped)
- 1 garlic clove, minced
- 4 Tbsp extra virgin olive oil
- 4 tsp fresh lemon juice
Lay cucumber slices in a colander placed over a bowl and sprinkle with pinch of sea salt. Leave for about 30 to 40 minutes, or until cucumbers soften and their liquid begins to drain into the bowl. Stir occasionally.
Combine the tomato, onion, olives, parsley, dill, garlic, olive oil and lemon juice in a medium bowl. Stir in drained cucumbers, then cover the bowl and refrigerate for an hour or two.
TURKEY ENCHILADAS
1 Tbsp Olive oil
1 1/2 cup Chopped Onion
1 Tsp Chili Powder
2 Cups Leftover Turkey (diced)
1 24 oz. Jar Taco Sauce
1 Can Low-Sodium Black Beans (rinsed and drained)
1 Cup Cooked Brown Rice
½ Cup Frozen Corn (Thawed and Drained)
8 oz (2 Cups) Low-Fat Pepper-Jack Cheese (Shredded)
¼ Cup Fresh Cilantro (chopped)
6 8-Inch Multi-grain or Whole Wheat Tortillas
In a nonstick skillet, heat olive oil over medium heat. Add onion and chili powder and cook until onion is almost tender, about 10 minutes. Stir in turkey, ¾ cup taco sauce, beans, rice, and corn. Reduce heat to low; heat through, 5 minutes. Remove from heat and stir in 1 cup cheese and chopped cilantro.
Spread remaining taco sauce in ungreased 9 X 13 baking dish.
Heat the tortillas according to package directions. Dividing equally, spoon turkey mixture in line down center of each tortilla. Fold edge of each tortilla inward and over the 2 short sides of filling. Starting with 1 unfolded side, roll up each tortilla.
Place tortillas, seam side down, in baking dish. Pour remaining sauce over tortillas; sprinkle with remaining cheese. Tightly cover with foil. Bake 30 minutes. Uncover; bake until cheese is melted, 5-10 minutes.
*Garnish with Lite sour cream and Fresh cilantro sprigs
Mushroom Pizza Bites
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Clean mushrooms and scoop out the insides with a spoon. Place on baking sheet and bake at 400 for 7 minutes. While mushrooms are baking, combine shredded mozarella in a bowl with one egg white. Remove mushrooms from oven, and turn the broiler to High. On the mushrooms layer marinara sauce, cheese mixture, olives, and pepperoni. Return pan to oven and broil on High for 3 minutes or until cheese is melted and bubbly!
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