Sunday, October 31, 2010

Feta Shrimp Kabobs

Kabobs are a fun way to make a meal more interesting. Ladies Home Journal has a collection of kabob recipes that are easy, healthy, and fun to make.

Prep: 15 min
Start to Finish: 55 min


  • 2 lbslarge shrimp, peeled and deveined (32 to 40 shrimp)
  • 1/3 cupfresh lemon juice
  • 1/4 cupolive oil
  • 1 tbspchopped rosemary
  • 2 tspdried oregano
  • 3 clovesgarlic minced
  • 1 tspkosher salt
  • 1/2 tspred-pepper flakes
  • 1 lemon, cut into wedges
  • 1/2 cupcrumbled feta cheese


1. Place shrimp in a resealable plastic bag. Add lemon juice, oil, rosemary, oregano, garlic, salt and red pepper; seal bag and turn to coat. Marinate in the fridge 30 min to 1 hr.

2. Discard marinade, then thread shrimp onto skewers. Heat grill to medium and cook kabobs and lemon wedges, turning once, until shrimp is opaque and lemon wedges are lightly browned, about 8 min. Sprinkle shrimp with feta cheese. Makes 6 servings.

Nutrition Facts

  • Calories225,
  • Total Fat (g)8.5,
  • Saturated Fat (g)3,
  • Cholesterol (mg)240,
  • Sodium (mg)471,
  • Carbohydrate (g)5,
  • Fiber (g)1,
  • Protein (g)33,
  • Vitamin A (DV%)0,
  • Vitamin C (DV%)0,
  • Calcium (DV%)0,
  • Iron (DV%)0,
  • Percent Daily Values are based on a 2,000 calorie diet

Saturday, October 30, 2010

Turkey Couscous Mealoaves and Cranberry Apple Walnut Relish

Here's a recipe from RedBook's collection of easy meals. This recipe for Turkey meatloaves puts a different spin on any type of meat loaf that I've ever seen.

Turkey Couscous Meatloaves

From Redbook

Cooked couscous and grated veggies inside and a strip of bacon wrapped around the outside keep this quick turkey meatloaf moist. Serve with the Cranberry, Apple, and Walnut Relish.

By Frank P. Melodia

Serves: 4

Prep Time: 15 min

Cook Time: 36 min

Oven Temp: 425


* 3/4 cup(s) water
* 1/2 cup(s) (scant) couscous
* 1 medium (6-ounce) zucchini, grated on large holes of a box grater
* 1/3 cup(s) finely chopped red onion
* 1/4 cup(s) finely chopped fresh sage leaves
* 1 1/2 teaspoon(s) kosher salt
* 1/2 teaspoon(s) freshly ground pepper
* 1 pound(s) ground turkey
* 1 large egg
* 1/4 cup(s) light-brown sugar
* 2 tablespoon(s) Dijon mustard
* 2 teaspoon(s) tomato paste
* 4 slice(s) bacon
* Cranberry, Apple, and Walnut Relish


1. Bring water to a boil in a small saucepan. Stir in couscous, cover, and remove from heat; let stand 5 minutes. Line a baking sheet with nonstick foil. Heat oven to 425 degrees F.
2. Transfer couscous to a large bowl and fluff with a fork. Stir in zucchini, onion, sage, salt, and pepper. Add turkey and egg and mix well to combine. Shape into 4 oval meatloaves, each about 1 1/2-inches thick; transfer to prepared baking sheet.
3. In a small cup, mix sugar, mustard, and tomato paste until blended and smooth; brush most of the mixture over meatloaves. Lay a bacon slice diagonally over each meatloaf and tuck ends under; brush bacon with remaining mustard glaze. Bake 30 minutes or until meatloaves are cooked through.
4. Turn on broiler; place meatloaves under broiler to crisp bacon, about 1 minute. Serve with Cranberry, Apple, and Walnut Relish

Nutritional Information
(per serving)

Total Fat16g
Saturated Fat--
Total Carbohydrate35g
Dietary Fiber--

Cranberry, Apple, and Walnut Relish

Serves: 4


  • 1 can(s) (16-oz) whole-berry cranberry sauce
  • 1/2 Golden Delicious apple, diced
  • 1/2 cup(s) chopped, toasted walnuts
  • 2 tablespoon(s) snipped fresh chives
  • Stir

Nutritional Information
(per serving)

Total Fat8g
Saturated Fat--
Total Carbohydrate47g
Dietary Fiber--

Friday, October 29, 2010

Pineapple Teriyaki Chicken

From Eating Well's Collection of Simple Chicken Dinners, here is a recipe for Pineapple Teriyaki Chicken.

Pineapple-Teriyaki Chicken

From EatingWell: September/October 2008

Grilled teriyaki chicken with pineapple can be made with just a few pantry staples. Although it's delicious when made with canned pineapple, fresh pineapple and its juice can easily be used in its place. Serve with brown rice and snow peas.

4 servings

Active Time: 30 minutes

Total Time: 45 minutes


  • 1/3 cup dry sherry, (see Note)
  • 1/4 cup reduced-sodium soy sauce
  • 2 tablespoons brown sugar
  • 1 20-ounce can pineapple rings, plus 1/3 cup juice from the can
  • 4 large boneless, skinless chicken thighs, (about 1 1/2 pounds), trimmed (see Tip)
  • 1 teaspoon cornstarch
  • 1 tablespoon butter


  1. Whisk sherry, soy sauce, brown sugar and the 1/3 cup pineapple juice in a large bowl. Add pineapple rings and chicken and gently stir to coat. Refrigerate for 15 minutes.
  2. Meanwhile, preheat grill to medium-high.
  3. Remove the chicken and pineapple from the marinade and pat dry; reserve the marinade. Oil the grill rack. Grill the chicken and pineapple until the chicken is cooked through and the pineapple is marked, 4 to 5 minutes per side.
  4. Whisk the reserved marinade and cornstarch in a small saucepan. Bring to a boil and cook, whisking, until reduced and thickened, 2 to 4 minutes. Stir in butter. Serve the chicken and pineapple drizzled with the sauce.

Tips & Notes

  • Note: Sherry is a type of fortified wine originally from southern Spain. Don't use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that's sold with other fortified wines in your wine or liquor store.
  • Tip: You'll need about 1 1/2 pounds untrimmed boneless, skinless chicken thighs to serve four people. For recipes that call for one large thigh per person, buy them at the butcher counter; prepackaged thighs vary dramatically in size. Ask for four 6-ounce boneless, skinless thighs. To trim them well, we like to use kitchen shears to snip the fat away from the meat. After trimming, you'll have four 4-ounce portions.
  • Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.


Per serving: 360 calories; 11 g fat (4 g sat, 3 g mono); 83 mg cholesterol; 39 g carbohydrates; 22 g protein; 1 g fiber; 467 mg sodium; 238 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value).

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 fruit, 3 lean meat, 1/2 fat

Thursday, October 28, 2010

Chipotle and Orange Grilled Chicken

Another recipe from an article in Delish. This one is for Chipotle and Orange Grilled Chicken; having fun with chicken can spice up any "normal" chicken based meal.

Chipotle-and-Orange Grilled Chicken


Chipotle peppers in adobo sauce contribute a rich smokiness to this quick orange-infused barbecue sauce.

Serves: 4

Yields: 4 servings

Total Time: 25 min


* 2 tablespoon(s) orange-juice concentrate, thawed
* 1 tablespoon(s) finely chopped chipotle peppers in adobo sauce (see Note)
* 1 tablespoon(s) balsamic vinegar
* 2 teaspoon(s) unsulfured molasses
* 1 teaspoon(s) Dijon mustard
* 1 pound(s) boneless, skinless chicken breasts, trimmed
* Salt to taste


1. Preheat grill or broiler.
2. Whisk together orange-juice concentrate, chipotle pepper, vinegar, molasses, and mustard in a small bowl.
3. Lightly oil the grill or broiler rack (see Tip). Season chicken with salt and grill or broil for 2 minutes. Turn, brush with the glaze and cook for 4 minutes, brushing occasionally with glaze. Turn again, brush with the glaze, and cook until the center is no longer pink, 1 to 2 minutes longer.

Carb Servings: 3 1/2 very lean meat. Carbohydrate Servings: 1/2. Nutrition Bonus: Selenium (30% daily value), Vitamin C (20% dv).

Tips & Techniques

Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep up to 2 weeks in the refrigerator or 6 months in the freezer.

Tip: To oil a grill rack: Oil a folded paper towel, hold it with tongs, and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Prep Time: 10 min

Wednesday, October 27, 2010

Weekend Follower

Last weekend's weekend follower was @luckylauren

Ashley @becomingtheyou @luckylauren is such a great friend-i loove and miss spending time with her-she is just...genuine, nice and amazing

Baked Beef Ziti

Found this on Dr. Oz's website. Here is a recipe from Weight Watchers that they posted for Baked Beef Ziti.

Weight Watchers Baked Beef Ziti


Serves 8

12 oz uncooked ziti

2 tsp olive oil

2 medium garlic cloves, minced

1/3 lb raw lean ground beef

1 tsp dried oregano

1 tsp dried thyme

1 tsp dried rosemary

1/2 tsp table salt

1/2 tsp black pepper

28 oz canned crushed tomatoes

1 cup part-skim mozzarella cheese, shredded


Preheat oven to 350° F. Cook pasta according to package directions; drain and set aside. Meanwhile, heat oil in a medium saucepan over medium heat; add garlic and sauté 2 minutes. Add beef and cook until browned, breaking up meat with a spoon as it cooks, about 3 to 5 minutes; drain off any fat and set pan back over medium heat.

Add oregano, thyme, rosemary, salt and pepper; stir to coat beef. Cook until herbs become fragrant, about 2 minutes. Add tomatoes and bring mixture to a boil; reduce heat and simmer for 5 minutes.

Spoon a small amount of beef-tomato mixture into bottom of a 4-quart casserole dish (just enough to cover surface); top with half of cooked ziti. Next, layer with half of remaining beef-tomato sauce and half of mozzarella cheese. Layer with remaining ziti and then top with remaining beef-tomato sauce; sprinkle with remaining mozzarella cheese. Bake until cheese is golden and bubbly, about 30 minutes. Slice into 8 pieces and serve. Yields 1 piece per serving.

Preparation time: 20 minutes

Cooking time: 50 minutes

Weight Watchers POINTS® Value: 5

(c) 2010 Weight Watchers International, Inc. (c) 2010, Inc. All rights reserved.

WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by, Inc.

Tuesday, October 26, 2010

Beef Kebabs and Creamy Brown Rice

From Self's November 2008 feature of Eat Healthy All Week, here is a recipe for satisfying beef kebabs.

Beef Kebabs and Creamy Brown Rice

Serves 1


  • 1 tablespoon chopped cilantro
  • 1 small clove garlic, chooped
  • 2 teaspoons tomato paste
  • 1 teaspoon grated lemon zest
  • 2 wooden skewers (10 inches long), soaked in water for 30 minutes
  • 1/3 pound cubed flank steak (leftovers defroasted from Sunday's lunch)
  • 1/2 large zucchini, cut into 1/2-inch-thick half-moons
  • 8 cherry or grape tomatoes
  • Vegetable oil cooking spray
  • 1/4 cup low-sodium nonfat chicken broth
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon sweet paprika
  • 1/8 teaspoon freshly ground black pepper
  • 1/2 cup cooked brown rice (left over from Tuesday's dinner)
  • 2 teaspoons reduced-fat sour cream
  • 1 teaspoon reduced-fat grated Parmesan


  1. Combine cilantro, garlic, tomato paste, lemon zest and 2 tbsp water in a large resealable plastic bag. Thread beef cubes onto skewers alternating with zucchini and tomatoes. Place kebabs in bag; close and shake. Marinate 1 hour or up to 10 hours in refrigerator. Heat a small grill pan, skillet or grill over high heat. Coat kebabs with a thin layer of cooking spray and place on pan. Grill, turning occasionally, until vegetables are soft and meat browns on the outside and is slightly pink on the inside, 10 to 12 minutes. Place broth, lemon juice, sugar, salt, paprika and pepper in a microwave-safe glass bowl. Microwave until mixture is hot, about 40 seconds. Add rice; stir well. Microwave until rice absorbs liquid, 1 to 2 minutes. Slowly stir in sour cream and Parmesan. Serve rice with kebabs.

Monday, October 25, 2010

Thai Style Shrimp and Noodles

Check out the past Cooking for One posts if you missed any of them. Marie Claire continues with more great ideas for cooking with a recipe for Thai Style Shrimp and Noodles.

Thai-Style Shrimp and Noodles
1/4 cup peanut butter
2 Tablespoons soy sauce
1 teaspoon ginger, grated
2 Tablespoons lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon red pepper flakes
1/2 pound spaghetti or linguine
20 frozen shrimp
1 cup frozen vegetables (I like to buy the stir-fry mix)
1/4 cup fresh cilantro, minced

In a small bowl, combine peanut butter, soy sauce, ginger, lemon juice, garlic powder and red pepper flakes. Set aside.

Bring a large pot of salted water to a boil. Cook pasta about 7 minutes. Add frozen shrimp and cook an additional 2 minutes then add vegetables and cook 2 minutes. Drain.

In a large bowl, toss pasta mixture with peanut butter sauce and cilantro.

Sunday, October 24, 2010

Low Fat Banana Bread

Here is another banana recipe that was posted in Glamour's Breakfast at Your Desk blog.

Low Fat Banana Bread

You guys probably saw the piece in Glamour this month about just how horribly over-the-top banana bread can get (hello, 480 calories and 19 grams fat! Crazy!). Make this more sensible--yet still tasty--banana loaf at home, and bring it with you to the office. Better for your hips and your wallet!

One of my favorite recipes for banana bread calls for buttermilk as an oil substitute (you hardly know the oil isn't there!). Here are the details:

(Makes 1 loaf)

2 large eggs
3/4 cup sugar
1 cup smashed ripe bananas (about 3 medium)
1/3 cup buttermilk
1 tablespoon vegetable oil
1 tablespoon vanilla extract
1 3/4 cups all purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt


Preheat oven to 325°F. Lightly grease 8 1/2x4 1/2x2 1/2-inch pan; dust with flour. Using electric mixer; beat eggs and sugar in large bowl until thick and light, about 5 minutes. Mix in smashed bananas, buttermilk, oil and vanilla. Sift flour, baking powder, baking soda and salt over mixture; beat until just blended. Transfer batter to prepared pan.

Bake bread until golden brown on top and tester inserted into center comes out clean, about 1 hour. Turn bread out onto rack and cool.

Saturday, October 23, 2010

Sooth Away Stress Part 11

If you missed the other parts, check them out here

Here are four more tips from Good Housekeeping's Kate Hanley on how to reduce and soothe away your stress.

Although it gets a bad rap, sweating is a vital process — it flushes toxins, improves circulation, and is emotionally cathartic. This week, visit a steam room or sauna. Or, replicate the effects at home by sitting in a warm bath with a towel draped over your head, or by wrapping yourself in warmed towels and getting under the covers. If you’re pregnant or have high blood pressure or heart disease, check with your doctor first.

While a heart-pumping power walk can do wonders, this week your mission is to rediscover the lost art of the stroll. What can you smell when you slow down? A neighbor's barbecue? A flowering lilac bush? By giving yourself permission to walk slowly, you're inviting the overall pace of your life to decelerate so that you may savor moments—not race through them.

Treat yourself to this soothing yoga pose whenever you need to stop the world; you'll emerge soothed and rejuvenated. Sit on the floor with a firm pillow one foot behind you. Bend your knees and bring the soles of your feet together, letting your legs fall to either side. Lie back on the cushion. Place your hands on your belly and breathe here for as long as it feels good. Roll to your right side and gently come back up to sitting. You’ve just completed the goddess pose.

Every woman deserves a room of her own. This week, find a spot for your sanctuary and make it yours. If it’s the bathroom, put a plant on the tub. If it's a corner of your living room, place a candle and comfy pillow there. Or, choose your car and hang a wind chime from the mirror. Now you'll know that wherever you go, there's a spot where you can decompress and prepare to face the world again

Friday, October 22, 2010

Best.Advice.Ever. Part 10

If you missed the other parts of this, check them out here. This obviously is to do with my absolute obsession with "Everybody's Free To Wear Sunscreen" If you haven't seen the video, it is posted on part 1, or you can easily youtube it.


Not only is stretching good for your muscles, it can also help you destress and clear your head. Stretching out your muscles will warm up your body and your brain; it will help you feel better. Practice deep breathing while you stretch; you will boost the oxygen flow throughout your body and feel refreshed.

Thursday, October 21, 2010

Tropical Sangria

Even though fall is coming, we can still enjoy a summery drink with our friends. Here is a recipe to make Tropical Sangria from Cosmopolitan.

Tropical Sangria

There’s nothing like a pitcher of fruity sangria to get the party started! I suggest using a nice, light merlot or a similar wine that you like. I use lemon-lime seltzer in this recipe, which cuts the calories while amplifying the drink’s fruity flavor. It’s a refreshing alternative to other festive cocktails, which can be extraordinarily caloric—a single frozen margarita, for instance, can run you more than 500 calories. Yikes!


1 (750-ml) bottle red wine

1/4 cup orange liqueur, such as Triple Sec or Grand Marnier

1 orange (unpeeled), thinly sliced

1 lime (unpeeled), thinly sliced

1 (8- ounce) can pineapple chunks packed in 100% juice, with juice

2 cups naturally flavored lime or lemon-lime seltzer or club soda

Sliced citrus fruit, for garnish

1. Combine the wine, orange liqueur, orange and lime slices, and the entire can of pineapple, including the juice, in a large pitcher. Stir, and store in the refrigerator for at least 4 hours (or overnight).

2. To serve, strain out the soaked fruit if desired. Pour the chilled seltzer into the pitcher, and stir to combine with the wine.

3. Serve over ice, and garnish with fresh sliced fruit.

Wednesday, October 20, 2010

Putting Yourself First

I found this little excerpt in the February 7-13 issue of Weight Watchers Weekly

If it's hard for you to accept the value of putting yourself first, think about being on an airplane. The flight attendants always tell you to put your oxygen mask on before helping others.
The Message: When you take care of yourself, you're better able to take care of others.

Tuesday, October 19, 2010

Weekend Follower

Last weekend's Weekend Follower was EmeraldMaz

Barb: Wooot! She is the shizz, so sweet, Zealander EVER! RT @becomingTHEyou weekend follower is @emeraldmaz!

Ashley: @becomingtheyou @emeraldmaz is a very caring and kind person...i miss talking to her!

Marama @becomingTHEyou Ok, I'm really really late for this, but I'm still gonna say that I love my weird sense of humour :) And thank you :D

Japanese Style Stir Fry

This one was also sent to me from my old Weight Watchers leader in the collection of Stir Fry recipes.

Japanese-Style Stir-Fry

Makes 6 serving
Yields about 5 to 5 1/2 cups total

POINTS® value | 0 per serving


· 1 Tbsp fresh minced gingerroot

· 1 large minced garlic clove

· 1/2 Tbsp sugar

· 1 Tbsp mirin or sweet sherry

· 1 Tbsp rice vinegar

· 1 Tbsp low-sodium soy sauce

· 2 sprays cooking spray, canola-variety recommended

· 1 tsp sesame oil

· 4 cups broccoli florets

· 3 medium carrots, julienned

· 1 medium red pepper, cut into chunks


· In a small bowl, combine ginger, garlic, sugar, mirin, vinegar and soy sauce; set aside

· Generously coat a large nonstick skillet (or wok) with cooking spray and place over medium-high heat; heat oil until shimmering. Add broccoli and carrots; stir-fry about 5 to 7 minutes. Add pepper; stir-fry for about 1 to 3 minutes more. Add sauce and heat through, about 30 seconds to 1 minute; serve immediately. Yields about 3/4 cup per serving.


· How to make it faster: Parboil the broccoli and carrots the night before to decrease the stir-fry time. Or use quicker-cooking vegetables such as spinach and matchstick carrots. You can even buy a bottled Japanese stir-fry or teriyaki sauce (could affect POINTS values).

Wonderful as side dish for flank steak, pork roast or miso-glazed fish.

Monday, October 18, 2010

Tacos Verdes

Tacos are delicious and fun to eat, especially when you've had day that was not quite a fiesta. Here is the first of a series of healthy taco recipes from Southern Living. This recipe is perfect for vegetarians looking for a new way to enjoy tacos.

Tacos Verdes

Yield: Makes 16 tacos


  • 1/2 pound fresh green beans, trimmed and cut into 1-inch pieces
  • 1 (8-oz.) package sliced fresh mushrooms
  • 2 medium zucchini, diced
  • 2 medium tomatoes, chopped
  • 1 large red bell pepper, chopped
  • 1/2 small eggplant, diced
  • 1 small white onion, chopped
  • 1 tablespoon lime juice
  • 1 tablespoon vegetable oil
  • 1 1/4 teaspoons salt
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon ground cumin
  • 3/4 teaspoon pepper
  • 16 (8-inch) soft taco-size corn or flour tortillas, warmed
  • Toppings: shredded cabbage, crumbled queso fresco (fresh Mexican cheese)


1. Bring first 13 ingredients and 1 cup water to a boil in a large Dutch oven over medium-high heat. Reduce heat to medium-low, and cook, stirring occasionally, 20 minutes or until vegetables are tender. Serve vegetable mixture using a slotted spoon with warm tortillas and desired toppings.

Note: Nutritional analysis is per taco with flour tortilla and 1/2 cup vegetable mixture (not including toppings).

Nutritional Information

3.4g (sat 0.7g,mono 0.2g,poly 0.7g)
Maria Corbalan, Taco Xpress, Austin, Texas, Southern Living, JUNE 2009

Sunday, October 17, 2010

Beef Pepper and Pesto Kabob

Kabobs are a fun way to make a meal more interesting. Ladies Home Journal has a collection of kabob recipes that are easy, healthy, and fun to make. This one looked like a tasty Italian twist on kabobs.

Beef Pepper and Pesto Kabob

Prep: 25 min
Start to Finish: 35 min


  • 1-3/4 lbboneless beef sirloin steak, cut into 1-inch cubes
  • 2 largered bell peppers, seeded, cut into 1-inch pieces
  • 3 tbspolive oil
  • 1 tspkosher salt
  • 8 ozdried linguine or fettuccine
  • 1/3 cupprepared pesto
  • 2/3 cupfinely grated Parmesan
  • 1/2 tspground black pepper


1. Thread meat and peppers onto skewers and brush with 2 tbsp oil. Season with salt.

2. Cook pasta. Meanwhile, heat grill to medium high; oil grill grates and cook kabobs, turning frequently, until the meat is done, 7 to 9 min for medium. Remove from grill. Using a clean brush or spoon, coat meat generously with pesto.

3. Toss drained pasta with Parmesan, 1 tbsp oil and black pepper; serve with kabobs. Makes 6 servings.

Nutrition Facts

  • Calories485,
  • Total Fat (g)21,
  • Saturated Fat (g)5.5,
  • Cholesterol (mg)66,
  • Sodium (mg)622,
  • Carbohydrate (g)33,
  • Fiber (g)3,
  • Protein (g)39,
  • Vitamin A (DV%)0,
  • Vitamin C (DV%)0,
  • Calcium (DV%)0,
  • Iron (DV%)0,
  • Percent Daily Values are based on a 2,000 calorie diet

Saturday, October 16, 2010

Steak and Mushroom Potpies

Here's a recipe from RedBook's collection of Quick and Easy Recipes. This is a great way to make personal mini meals for everyone. This is also a great way to make potpies without all the extra fat and calories.

Steak and Mushroom Potpies

From Redbook

Golden puff pastry covers a hearty stew-like mixture of beef, mushrooms, and veggies in these individual-sized potpies.

Serves: 4

Prep Time: 20 min

Cook Time: 24 min

Oven Temp: 400


  • 1 sheet frozen puff pastry, thawed
  • 2 tablespoon(s) olive oil
  • 1 pound(s) beef fillet, cut into 1/2-inch cubes
  • 3/4 pound(s) mixed mushrooms, sliced
  • 1 large onion, cut into 1/2-inch dice
  • 1 tablespoon(s) chopped fresh rosemary
  • 1 tablespoon(s) tomato paste
  • 2 clove(s) garlic, finely chopped
  • 2 tablespoon(s) flour
  • 1 1/2 cup(s) reduced-sodium beef stock or broth
  • 1 cup(s) frozen peas and carrots
  • 1/2 teaspoon(s) kosher salt
  • 1/2 teaspoon(s) freshly ground pepper
  • 1 large egg, lightly beaten with 1 tablespoon of water


  1. Heat oven to 400 degrees F. Place 4 deep crocks or ramekins (1 1/4-cup capacity) on a baking sheet. Unfold pastry on a lightly floured surface; roll out seams in dough with a rolling pin. Cut dough into 4 pieces; trim each piece to fit over tops of crocks with an additional 1/2-inch on each side. Place dough on a waxed-paper-lined plate and refrigerate.
  2. Heat 1 tablespoon of the oil in a large nonstick skillet over high heat until oil is shimmering. Sauté beef, in 2 batches, 1 1/2 minutes per batch, until lightly browned. Transfer to a plate. Add remaining 1 tablespoon oil to skillet with mushrooms and onions; sauté over medium-high heat 4 minutes until mushrooms are softened and onions are translucent.
  3. Stir in rosemary, tomato paste, and garlic, then sprinkle flour over mixture; stir for 1 minute. Add stock, bring to a boil, and cook until thickened, about 3 minutes. Stir in peas and carrots, salt, and pepper, then beef cubes.
  4. Spoon mixture into crocks. Brush outside edges of crocks lightly with egg wash. Place pastry cut-outs over top of crocks and press dough overhang against outside edges of crocks to adhere. Cut vent holes in centers; brush pastry with egg wash. Bake 24 minutes or until pastry is golden and puffed.

Friday, October 15, 2010

Catalan Sauté of Chicken with Sausage, Capers & Herbs

Found this recipe for Brasied Paprika Chicken at Eating Well

Catalan Sauté of Chicken with Sausage, Capers & Herbs

From EatingWell: September/October 2007

Whole chicken legs, turkey sausage, tomatoes and fresh herbs are a delicious combination in this Catalan-inspired skillet supper.

6 servings

Active Time: 50 minutes

Total Time: 1 hour 25 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Healthy weight | Gluten free |
View Our Nutrition Guidelines


* 1 1/2 pounds whole chicken legs, thigh and drumstick separated
* 3/4 teaspoon kosher salt, divided
* 1/4 teaspoon freshly ground pepper, plus more to taste
* 2 teaspoons peanut or canola oil, divided
* 8 ounces sweet Italian turkey sausage links
* 2 teaspoons butter
* 2 large tomatoes, diced
* 2 large cloves garlic, crushed and peeled
* 1 large shallot, minced
* 1/2 cup white wine
* 1 sprig fresh rosemary
* 1 sprig fresh thyme
* 1/2 cup reduced-sodium chicken broth
* 1 1/2 teaspoons cornstarch
* 2 tablespoons capers, rinsed
* 1 teaspoon freshly grated lemon zest
* 2 tablespoons finely chopped flat-leaf parsley, for garnish


1. Remove skin from chicken and trim any excess fat. Season the chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper.
2. Heat 1 teaspoon oil in a 12-inch cast-iron skillet over medium heat. Add sausage and cook, turning occasionally, until browned on all sides, about 7 minutes. Transfer to a clean cutting board; let cool slightly, then slice crosswise into 1/2-inch-thick rounds.
3. Add the remaining 1 teaspoon oil and butter to the pan and increase heat to medium-high. Add the chicken and cook, turning occasionally, until browned on all sides, 4 to 5 minutes. Transfer to a plate.
4. Add tomatoes, garlic, shallot, the remaining 1/4 teaspoon salt and pepper to the pan and cook, stirring occasionally, until most of the liquid has evaporated, 7 to 9 minutes. Add wine, rosemary and thyme and continue cooking, stirring occasionally, for 2 to 3 minutes. Return the chicken and sausage to the pan, turning to coat with sauce. Cover and simmer until the chicken and sausage are cooked through, 15 to 20 minutes.
5. Stir broth and cornstarch together in a small bowl until smooth. Transfer the chicken and sausage to a serving dish with a slotted spoon. Discard the rosemary and thyme sprigs. Stir the cornstarch mixture, capers and lemon zest into the pan; bring to a simmer and cook until the pan juices are thickened, 1 to 2 minutes. Serve the chicken with the sauce and garnish with parsley, if desired.


Per serving: 208 calories; 10 g fat (3 g sat, 2 g mono); 72 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 21 g protein; 1 g fiber; 574 mg sodium; 293 mg potassium.

Nutrition Bonus: Selenium (17% daily value), Vitamin C (15% dv).

Exchanges: 3 lean meat

Thursday, October 14, 2010

Toasted Quinoa Salad with Scallops and Snow Peas

Found this recipe inside an article on Delish. I haven't made any quinoa recipes yet, but this one looks really good, and I'm excited to try it. Quinoa is a whole grain, just like brown rice and whole wheat pasta; mix thing up and use quinoa instead of these and see what you think.

Toasted Quinoa Salad with Scallops and Snow Peas


This scallop-studded quinoa salad gets an exciting texture from crunchy snow peas, red bell pepper, and scallions. Feel free to substitute shrimp or thin slices of chicken for the scallops.

Serves: 6 Edit
Update Cancel

Yields: 6 servings, about 1 cup each

Total Time: 50 min

Prep Time: 50 min


  • 12 ounce(s) dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Tips & Techniques)
  • 4 teaspoon(s) reduced-sodium tamari or soy sauce, divided
  • 4 tablespoon(s) canola oil, divided
  • 2 teaspoon(s) canola oil
  • 1 1/2 cup(s) quinoa, rinsed well (see Tips & Techniques)
  • 2 teaspoon(s) grated or minced garlic
  • 3 cup(s) water
  • 1 teaspoon(s) salt
  • 1 cup(s) (1/2 inch thick) trimmed and diagonally sliced snow peas
  • 1/3 cup(s) rice vinegar
  • 1 teaspoon(s) toasted sesame oil
  • 1 cup(s) thinly sliced scallions
  • 1/3 cup(s) finely diced red bell pepper
  • 1/4 cup(s) finely chopped fresh cilantro for garnish


  1. Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
  2. Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover, and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover, and let stand for 5 minutes more.
  3. Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar, and sesame oil in a large bowl. Add the quinoa and snow peas, scallions, and bell pepper; toss to combine.
  4. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.

    Carb Servings: 2 starch, 1 lean meat, 2 fat. Carbohydrate Servings: 2. Nutrition Bonus: Vitamin C (35% daily value), Magnesium (31% dv), Folate (25% dv), Iron (15% dv).

Tips & Techniques

Note: Be sure to buy "dry" scallops, which are scallops that have not been treated with sodium tripolyphosphate, or STP. Scallops that have been treated with STP ("wet" scallops) have been subjected to a chemical bath and are mushy, less flavorful, and won't brown properly.

Tip: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.

Nutritional Information
(per serving)

Total Fat15g
Saturated Fat1g
Total Carbohydrate32g
Dietary Fiber4g

Wednesday, October 13, 2010

Quick Veggie Saute

Found this on Dr. Oz's website. Here is a super easy recipe for saute'd vegetables from Food Network's Sunny Anderson.

Sunny Anderson's Quick Any Veggie Sauté

Don’t be intimidated by a home-cooked meal. You can whip up a delicious meal with ingredients that you already have in your pantry. The Food Network's Sunny Anderson offers a quick and easy chicken dinner that you can whip up with just a quick raid of your cupboards.

Preparation Time: 20 minutes

Cooking Time: 20 minutes


Serves 4

1 tbsp extra-virgin olive oil

16 oz fresh of frozen vegetables, one kind or a mixture (onion, fennel, snap peas, lima beans, carrots, spinach, etc.)

1/2 cup low-sodium chicken stock

1/2 cup fresh orange juice

2 garlic cloves, chopped

Salt and freshly ground black pepper


Prepare and chop fresh vegetables if needed. There's no need to defrost frozen vegetables, except spinach. If using spinach, defrost and remove excess water by placing in paper towels or a clean kitchen towel and squeezing.

Heat the olive oil in a large sauté pan.

Add vegetables and season with salt and pepper, to taste. Sauté until slightly tender. Stir in the stock, orange juice and garlic. Bring to a boil, then cover and lower the heat to a simmer. Cook until vegetables are tender and liquid is reduced and slightly thickened, about 10-15 minutes.

Recipe courtesy Sunny Anderson, 2010

Tuesday, October 12, 2010

Weekend Follower

Last weekend's Weekend Follower was @trishhyyy

Barb @becomingTHEyou Ohhhh Lord ... @trishhyyy is one of the most hilarious snotrs ever & I love her like a sister. I want to TX ruckus w her!

Leah @becomingTHEyou ive met @trishhyyy twice & she's 1of the nicest person i have met & she had great shoes, gotta love a lady with great shoes

Citrus Smoothie

From Self's November 2008 feature of Eat Healthy All Week, here is a recipe for a refreshing and healthy citrus smoothie.

Citrus Smoothie

Serves 1


  • 1 cup nonfat plain yogurt
  • 1/2 cup of ice
  • 1/2 banana
  • 2 tablespoons quick-cooking oats
  • 2 tablespoons honey
  • 1 tablespoon orange juice concentrate
  • 1 teaspoon grated orange zest
  • 1/2 cup skim milk
  • 2 large fresh strawberries, thinly sliced


  1. Blend all ingredients except strawberries in a blender or food processor until smooth. Top with berries and serve.

Monday, October 11, 2010

Classic Meatloaf

Check out the past Cooking for One posts if you missed any of them. Marie Claire continues with more great ideas for cooking with a classic recipe for meatloaf.

Classic Meatloaf
2 pounds ground beef
1/2 medium onion, grated
1/2 teaspoon thyme
3/4 cup ketchup, divided
1/2 cup dried breadcrumbs
1 large egg, lightly beaten
1/2 teaspoon salt
1/4 teaspoon black pepper

Preheat oven to 400 F.

In a large bowl, combine beef, onion, thyme, 1/2 cup ketchup, breadcrumbs, egg, salt, and pepper. Using your hands, gently mix until all the ingredients are combined.

Place meat mixture onto a baking sheet lined with parchment paper or aluminum foil. Shape the meat into a loaf about 9 inches long and 4 inches wide. Top with remaining π cup ketchup. Bake 45-50 minutes. Let stand 10 minutes before slicing.

Sunday, October 10, 2010

Healthier Banana Bread

I love banana bread, but most recipes call for butter which makes the fat and calorie content of it skyrocket. Here's a recipe from Glamour that replaces the butter with applesauce while keeping the banana bread delicious and even more nutritious.

Afternoon Snack: Proof That Applesauce as a Butter Substitute in Banana Bread Is Delicious!

By now, you've probably heard the healthy eating tip about swapping out butter in baked recipes for equal parts applesauce. If you're worried about what it will do to the flavor and texture of your favorite banana bread or muffins, don't. Here's proof that applesauce creates amazing results ...

Banana Bread (Easy + Healthier)

(this recipe is from Quyen - Kitchen Runway)

Prep: 10 mins - Cooking time: 50 mins - Yields: 1 loaf


  • 3 ripe bananas
  • 2 C flour
  • 1 C sugar
  • 1 tsp. baking soda
  • ½ C cinnamon apple sauce (naturally sweeten)
  • 1 tsp. vanilla
  • 2 eggs, beaten
  • ½ C nuts, optional


  1. Preheat oven to 350°, spray loaf pan with cooking spray
  2. Mash bananas with a potato masher or a fork, set aside (I like to keep it on the chunky side because I like little bits of banana floating in my bread)
  3. Combine flour, sugar, baking soda in medium bowl
  4. Add cinnamon apple sauce, eggs, vanilla and bananas (and nuts if using) to flour mixture and mix with a rubber spatula or wooden spoon until well combined, do not overmix
  5. Pour batter into greased loaf pan and bake on center oven rack for 50 mins - 60 mins (until inserted tooth pick comes out clean)
  6. Let cool in pan for 5 mins and then cool bread on cooling rack

Saturday, October 9, 2010

Soothe Away Stress Part 10

If you missed the other parts, check them out here

Here are four more tips from Good Housekeeping's Kate Hanley on how to reduce and soothe away your stress.

Although it’s hibernating season, too much sluggishness can lead to the winter blues. Shake off lethargy, stress, and stagnant emotions and re-energize with this simple exercise: Stand with your knees bent slightly. Begin shaking your hands. Gradually add your forearms, upper arms, shoulders, and head. Allow your movements to grow into little jumps. Keep all your joints soft as you jump in a circle first to the right, then to the left. Feel better?

Chocolate is great, but the gift that most honors the spirit of Valentine’s Day is compassion. Strengthen your compassion muscles with this meditation: Sit quietly with eyes closed. Think of a loved one and silently repeat to yourself, "May this person be happy. May this person be healthy. May this person live a life of ease." Repeat with other people if you'd like, but don't forget to offer the same treatment to yourself.

Starlets are busy beautifying for the Oscars this week — join the fun with this beauty treatment developed by L.A. spa Body Bistro. Make a paste of 1/2 teaspoon turmeric and 1 teaspoon plain yogurt. Apply, then let dry 10 minutes. Rinse with a warm, damp washcloth and remove any residual turmeric with a gentle toner. The turmeric reduces inflammation, while the yogurt kills blemish-causing bacteria. For best results, do it the night before you want to look radiant.

This week your mission is to breathe more mindfully. Try taking a full breath now — inhale deeply into your belly, then allow every last drop of air to release on the exhale. This simple action blocks the stress response and cues your body to relax, making you less likely to get riled and more able to think clearly. Breathe deeply before you respond to anything life throws your way this week, and notice how it changes your reactions.

Best.Advice.Ever. Part 9

If you missed the other parts of this, check them out here. This obviously is to do with my absolute obsession with "Everybody's Free To Wear Sunscreen" If you haven't seen the video, it is posted on part 1, or you can easily youtube it.

Keep your old love letters, throw away your old bank statements.

I love this idea...keep the things that make you happy and remind you of happy things. I don't really have any love letters, but I keep every single letter or note that was written to me...I love the memories-they help me see the evolution of friendship and really appreciate the awesome people who I share my life with.

Friday, October 8, 2010

Social Networking and the Rise of Break-Ins

I hear about this more and more mom has been warning me about this for a few years now...Then I saw a feature on the news and this article in Cosmopolitan..Be careful with what you post on social networking never know who is creeping.

Click here to find out more!

Running Tips

I got this from a Weight Watchers Meeting and thought it'd be a good thing to post on here as well.

  1. When you stretch, pay particular attention to your calf and thigh muscles including the hamstrings
  2. If increasing your speed leaves you feeling winded or tired, slow back down to a more comfortable pace
  3. When running, look ahead and keep your body upright and bend your arms at a 90 degree angle
  4. Vary your route to make it more interesting-you'll appreciate the change of scenery
  5. Enroll in a local runner's clinic to train with a group if you'd rather not run alone
  6. Invest in a good pair of athletic socks; ideally ones that are designated for running. If you want to splurge, a good digital watch is great to keep track of your time
credit: Weight Watchers Book 9: Add Variety to Your Workouts-Beyond Walking

Thursday, October 7, 2010

Stir Fry: Jade Green Vegetables

Stir Fries are one of my favorite things to add to, or use as a meal. When done the right way and with just vegetables, you can have a delicious side dish added to your meal with minimal fat and calories additions. When tossed with chicken or meat, it makes a delicious meal paired with brown rice for some whole grain good measure. My old Weight Watchers leader send me an email full of different tasty stir fry recipes that will put a tasty spin on vegetables.

Jade Green Vegetables

Makes 6 servings
Yields 3 cups total

POINTS® value | 0 per serving


· 1/2 cup any type of broth, chicken recommended

· 1 Tbsp low-sodium soy sauce

· 1/2 Tbsp sugar

· 2 sprays cooking spray, canola-variety recommended

· 1 1/2 tsp peanut oil

· 1/2 tsp salt

· 3 thin slices of fresh ginger

· 1/2 lb uncooked string beans, trimmed, cut into bite-size pieces

· 1/2 lb asparagus, trimmed, cut into bite-size pieces

· 1 cup scallions, finely sliced


· In a small bowl, combine broth, soy sauce and sugar; set aside.

· Generously coat a large nonstick skillet (or wok) with cooking spray; heat over medium-high heat. Add oil, salt and ginger; stir to combine. Heat until oil begins to shimmer and ginger becomes fragrant, about 1 minute. Add string beans; stir-fry about 1 to 1 1/2 minutes. Add asparagus; stir-fry until vegetables are crisp-tender, about 1 to 1 1/2 minutes. Add scallions and broth mixture; toss to coat. Heat through, about 30 seconds to 1 minute; serve immediately. Yields about 1/2 cup per serving.


· How to make it faster: Mix the sauce the night before, buy precut vegetables from a salad bar or buy bottled stir-fry sauce instead (could affect POINTS values).

Great over brown rice or served with steamed shrimp or shredded chicken.

Wednesday, October 6, 2010

Picadillo Tacos

Tacos are delicious and fun to eat, especially when you've had day that was not quite a fiesta. Here is the first of a series of healthy taco recipes from Southern Living. This recipe also includes a vegetarian way to prepare the tacos that seems to be just as delicious as the meat recipe.

Picadillo Tacos

This meaty mixture is also great served as a taco salad or wrapped in enchiladas and burritos.

Prep Time: 15 minutes
Cook Time: 16 minutes
Yield: Makes 8 tacos


  • 1 pound ground round
  • 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


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. Stir in carrots, onion, and salt; sauté 5 minutes. Add tomatoes and chipotle peppers, and cook, stirring occasionally, 3 to 4 minutes or until tomatoes begin to soften. 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).

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. Prep: 15 min., Cook: 13 min.

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

Nutritional Information

5.8g (sat 1.5g,mono 1.1g,poly 1.2g)
Maria Corbalan, Southern Living, JUNE 2009

Tuesday, October 5, 2010

Lemon-Herb Lamb and Vegetable Kabobs

Kabobs are a fun way to make a meal more interesting. Ladies Home Journal has a collection of kabob recipes that are easy, healthy, and fun to make.

Lemon-Herb Lamb and Vegetable Kabobs

Prep: 30 min
Start to Finish: 1 hr 40 min


  • 1/2 cupred wine vinegar
  • 1/2 cupfresh lemon juice
  • 1/2 cupolive oil
  • 2 tbspchopped rosemary
  • 1 tspkosher salt
  • 1 tspground black pepper
  • 2 to 2-1/4 lbsboneless lamb leg, trimmed of fat and cut into 1-inch pieces
  • 3 mediumzucchini or summer squash, cut into 1/2-inch-thick pieces, or yellow pattypan squash, precooked in boiling water for 3 min
  • 1 pintcherry tomatoes
  • 6 piecesflatbread


1. Stir together vinegar, lemon juice, oil, rosemary, salt and pepper. Reserve 1/3 cup, then combine meat with remaining mixture and marinate in fridge for 1 to 4 hrs.

2. Heat grill to medium high. Discard marinade and thread meat onto skewers; thread zucchini and tomatoes onto separate skewers and brush with reserved sauce. Grill kabobs until meat is cooked, about 10 min for medium-rare or 12 min for medium. Cook zucchini until just tender, about 10 min, and grill tomatoes until just soft and skin is cracking, 2 min.

3. Brush meat and vegetables with more of the reserved reserved sauce and serve with flatbread. Makes 6 servings.

Nutrition Facts

  • Calories375,
  • Total Fat (g)10,
  • Saturated Fat (g)2.5,
  • Cholesterol (mg)73,
  • Sodium (mg)485,
  • Carbohydrate (g)40,
  • Fiber (g)3,
  • Protein (g)30,
  • Vitamin A (DV%)0,
  • Vitamin C (DV%)0,
  • Calcium (DV%)0,
  • Iron (DV%)0,
  • Percent Daily Values are based on a 2,000 calorie diet

Monday, October 4, 2010

Weekend Follower

Last weekend's Weekend Follower was @hollaitsjill

Ashley @becomingtheyou whoa meant to send this on @hollitsjill for being so funny, so random & sweet&not needing to say when it's awkward

Jill What do I love about myself? What a difficult question, it really had me thinking. We all need to learn how to love ourselves, inside and out. To some, this will sound conceited, but it's really not meant to be taken that way. To love yourself is not as easy as it seems. We're human, we beat ourselves up constantly. Over the past few months, there has been a lot of changes in my life. Throughout this time, I have really been trying to make peace with myself, essentially trying to find things I love about myself. I am trying to embrace what I love about myself and use it to be the best possible person I can be. Each day I try to find a new thing I love about myself or a new thing to improve on. One thing that I love about myself is that I'm not afraid to take risks and am always up for a challenge. I encourage us all to find things we love about ourselves everyday to be the best possible people we can be :)