Brown Rice Paella

I modified a book recipe to make it work with what I like/have/prefer. Use your own imagination to make this recipe fit for you and yours!

1.25 C brown rice
onion, to taste (I used about 1/4 Vadelia)
4 cloves garlic
1 zucchini
1 yellow squash
10 oz peas
8 oz white button mushrooms
1 can artichoke hearts
14 oz asparagus (I used canned out of convenience; fresh will bring a different flavor/texture)
liquid from artichokes/asparagus
2 tsp turmeric
pinch saffron

In one pan, bring water to a boil and begin to cook the rice.

In another pan, using the oil of your choice (I prefer canola), saute the mushrooms. Cook until tender and then set aside.

In the same pan, saute the onions and 2 cloves of garlic. Add the peas shorly after the onion and garlic have cooked. Cook together for several minutes, until peas are thawed and soft throughout.

 At this point, add the rice, its water, some of the veggie liquids, turmeric and saffron to the onion/garlic/pea pan. (You'll want enough liquid for the rice to finish cooking, so add water if you feel there's a need.)

Let this all cook with reduced heat. I added a lid after a while and turned the heat off to allow the flavors to mix.

In a separate pan, begin to cook the zucchini and squash.

After they have softened, add the asparagus (and a little of its juice, if necessary). After about a minute, add the artichokes. Cook together until desired softness is obtained.

Combine the ingredients and top with cracked black pepper, to taste. Enjoy!! A healthy serving of protein and fiber, complete with vitamins and nutrients. (I was able to get 6 portions, each at about 300 calories. If you want a more specific breakdown of the nutritional information, please email me.)

Cheese & Bean Enchiladas

This recipe is a spin-off of a recipe from Eating Well magazine; I modified it even more to be a healthier (read: lower sodium and fat) version. Enjoy; I know I did!

Red Chile Sauce

• oil, for onion/garlic saute
• 1/2 cup minced white onion
• 1 clove garlic, minced
• 1/2 cup mild-to-medium-hot red New Mexican chile powder
• 1/2 cup vegetable broth
• 2-1/2 cup water
• 1/2 teaspoon dried oregano, preferably Mexican

Enchiladas

• 1 can vegetarian refried beans
• 2 tablespoons low-fat plain yogurt
• 12 6-inch corn tortillas
• 1-1/2 cups shredded cheese (I used low-fat Colby Jack)
• white onion per taste (I used about 1/2 cup)

1. For sauce: Heat oil in a saucepan; add 1/2 cup onion. Cook & stir until softened, about 1 minute.

2. Stir in garlic; cook for about 2 more minutes

3. Add chile powder, broth, water & oregano.

4. Bring to a boil. Reduce heat to a simmer and cook (uncovered) until thickened and reduced by about one-third, about 20 minutes. (The sauce should be thick enough to coat a spoon lightly.)

5. For enchiladas: Heat oven to 400°F. Coat a 7-by-11-inch baking dish with cooking spray

6. Combine beans and yogurt in a small bowl.

7. Spread about 1/4 of the sauce in the bottom of the baking dish.

8. Arrange tortillas in the dish to create one layer so that most of the bottom is covered.
9. Add about half of the beans as well as half of the cheese and some onions, to taste.

10. Add another layer of beans and then cover with the remaining tortillas.

11. Cover the tortillas with sauce, cheese and onions to taste.

12. Bake the enchiladas about 15 minutes or until the top just begins to darken.

Enjoy!

Nutrition per serving (yield 8 servings):

197 calories

5 g fat (4 saturated)

15 mg cholesterol

387 mg Sodium

11 mg Potassium

26 g carbs (5 g fiber, 1 g sugar)

10 g protein

Meatless Sloppy Joe

1/2 C Boca Meatless Crumbles
1 T Merlot Sauce
1 T ketchup
1 T mustard
sandwich bun
onion, cracked pepper and chevril to taste

Saute onion and spices in oil.

Add crumbles and brown. Add sauce, ketchup and mustard.

Continue to cook ingredients until the texture is right for to hold together on a bun. Add to the bun and serve!

Nutrition information:

148 calories
1 g fat
190 mg Na
31 g carbs
11 g protein

1.2.11 Roasted Winter Veggies

3 medium parsnips, peeled
2 small sweet potatoes
1 medium turnip
1 clove garlic
All to taste:
 rosemary
 thyme
 parsley
 turmeric

Heat oven to 425 F.
Toss the veggies in the seasonings.
Lay flat on a greased cookie sheet.
Bake for about 40 minutes.

Nutrition (makes 6 servings):
99.5 calories
55.8 mg Na
223.3 mg K
22.8 g carbs
 4.7g fiber
 8.0g sugar
2.2 g protein

White Chocolate Fruit 'n' Nut Bark

Again, I didn't modify this recipe at all, but you can use whatever you want in this bark: peanuts, walnuts, almonds, cherries, apricots...whatever your tongue prefers!

PS: the original recipe was half of what I made and listed below, but since I had the chocolate to use and didn't want it to go to waste, I doubled the recipe.

2 lb white chocolate, cubed/chopped
1 C dried cranberries
2 C shelled pistachio nuts

Place a sheet of foil on a baking sheet and set aside.

Remove the shells from the nuts and combine with the cranberries; set aside.

Add 2" water to a sauce pan. Bring to a boil. Add a 2nd and smaller sauce pan to the larger pan to create a double boiler.

Add the chocolate to the smaller pan.

Allow the chocolate to melt slightly and stir throughout the entire melting process. (Remember: use a heat-resistant spatula!) If you see any bubbling, briefly remove the top pan from the heat and remove once it's cooled (only a few seconds are required for this.) Continue to stir throughout until the chocolate has melted.

Quickly add the berries and nuts to the chocolate. Stir until they are covered in chocolate. Pour the mixture onto the foiled baking sheet and spread thin (about .25".)

Cool completely, break and enjoy!

Sweet 'n' Citrus Pecans

4 C (1 bag) unsalted and untoasted pecan halves
1 egg white
2 T orange zest
.5 C sugar
1 tsp coarse salt
1.5 tsp chili powder
.5 tsp chipotle powder (optional; use cayenne if you prefer more heat)
dash fine-ground pepper

Heat oven to 225 F. Line a baking sheet with parchment paper and set aside.

Combine orange zest, sugar, salt and spices in a small bowl.

In a separate bowl, coat the nuts with the egg white. Transfer the seasonings to the pecan bowl, and pour back and forth between bowls until the nuts are evenly coated with seasoning and egg.

Spread the nut mixture evenly onto a baking sheet. Bake for about 1 hour, or until the nuts appear dry.

These can be stored in an air-tight container. For healthier modifications, you can reduce/eliminate the salt and/or sugar content. (Since it's the holidays and these are going to be given as gifts, I used the original recipe since I am not sure what everyone else prefers.)

1 serving = .25 C
 200 cal
 17 g fat
 95 mg sodium
 9 g carbs = 1 g dietary fiber
                 8 g sugar

Nutmeg Sparklers

Here's a recipe that I've come across and it is a great cookie. I would add more nutmeg to taste, but it's a powerful flavor, so be careful if you aren't sure of your audience's preference.

3-4 T red/green sugar (optional)
1 tsp ground nutmeg (separated into 2 1/2 tsps)
3 C whole wheat flour
2 tsp cream of tartar
1 tsp baking soda
pinch of salt
1 C margarine (I used Imperial)
1.5 C sugar
2 eggs
1 tsp vanilla extract

Heat oven to 400 degrees.

Combine the colored sugar with 1/2 tsp nutmeg; set aside

In a large mixing bowl, combine the dry ingredients: flour, cream of tartar, baking soda, salt and remaining nutmeg. Set this bowl aside.

Cream the butter and sugar.
 

Add the egg and vanilla, mixing at a low speed until blended.

Slowly add the dry ingredients to to this bowl. (It helps to add just a little bit at a time so that it doesn't poof all over the place.) The dough will be sticky and fluffy.

Roll the dough into 1" balls and dip them in the colored sugar/nutmeg mixture. Place on an ungreased cookie sheet several inches apart. (I was able to fit a maximum of 2 dozen cookies on 1 sheet.)

Bake for about 10 minutes, or until the centers of the cookies are firm. 

Yield: 8 dozen cookies