I like healthy recipes and trying dishes that are new to me! Do you? This week I decided to see if we (my husband and me) might like a chicken recipe casserole dish called Keshi Yena from the island of Curacao in the Caribbean. The recipe calls for lots of healthy ingredients such as red and green bell peppers, onions, raisins, olives, and lean chicken. I thought it might be a winner in terms of taste but what I wasn’t so sure about was the amount of cheese.

Photo: Mark Boughton; Styling: Teresa Blackburn

I LOVE cheese. Unfortunately, my body can’t handle very much. Cheese typically contributes a significant amount of saturated fat, sodium, and calories. Are any of these an issue for you? Most of the time I go easy with cheese. So I wondered if I could I successfully modify the recipe without changing it too much and sacrificing taste?

I think I succeeded in doing just that. I reduced the cheese a little, chose to use an alternative low sodium cheese to the one called for in the original recipe, and changed the portion size for the final cooked dish. By doing this I learned I could indeed include Keshi Yena as a healthy meal option in a low calorie diet such as the menu I’ve shared on my weight loss website. In addition, my husband thought it was good!

You can find the original recipe Keshi Yena on the website for the news magazine Relish. I reduced the vegetable oil, used tomato sauce instead of tomato paste, and decided to include low sodium Provolone cheese slices instead of Gouda. Gouda might have worked fine, I just couldn’t find any already sliced or low sodium at the grocery store.

Something I discovered when making the recipe is a technique for cooking a casserole dish on the stovetop. Makes sense that people might want to avoid using the oven in a warm climate. Although the original recipe calls for preparing the dish in 4 8-ounce ramekins, I chose to use a 1 1/2 qt. round casserole dish and it came out fine.

Keshi Yena (Chicken Stuffed Cheese)

Serves 5 (approximately 289 calories per serving)

Ingredients:

2 Tbsp. vegetable oil
1 green bell pepper, chopped
1 red bell pepper, chopped
1 medium onion, chopped
2 Tbsp. raisins
1 small can sliced black olives
3 cups shredded cooked chicken
3 Tbsp. chopped dill pickles
4 Tbsp. tomato sauce
1/2 tsp. salt
Coarsely ground black pepper
8 slices reduced sodium provolone cheese

(The recipe calls for cooked chicken. If you start out with deboned uncooked chicken breasts, you can cook these up first on the stovetop with a little oil. Allow to cool. Then shred with clean hands. With the exception of cooking up the chicken I found the recipe to be quick and easy to prepare.)

1. Heat oil in a large skillet. Add peppers and onions. Saute for 5 minutes. Add raisins, olives, shredded cooked chicken, pickles, tomato sauce, salt and black pepper. Cook 5 minutes. Let cool.

2. Grease a 1 1/2 qt. round casserole dish with vegetable oil spray. Line the bottom with 4 slices of the cheese. Fill with the chicken mixture. Top with remaining slices of cheese.

3. Place the casserole dish in a large pan. Add hot water halfway up the sides of the casserole dish. Cover the pan tightly with foil or a lid and cook over medium-high heat. When the water begins to boil reduce heat slightly to allow for a simmer and cook for about 15 minutes. (The casserole dish does not need to be covered.) Serve from the stovetop when the cheese has melted. (It’s a little tricky to get the hot 1 1/2 qt. casserole dish out of the pan when it’s hot.) Serves 5 (289 calories per serving) or 4 (362 calories per serving).

Let me know if you give the chicken recipe casserole dish a try and what, if any, modifications you make!

Have a great week!

Lori

Earlier this week I made Spicy Vegetables with Whole Wheat Couscous. This is a delicious and filling low calorie dish that is packed with nutrients. It’s the kind of meal that we look forward to eating more than once in a week. Thank goodness it makes quite a bit.

Spicy Vegetables served over Whole Wheat Couscous

The original recipe calls for using one medium eggplant. I use a can of black-eyed peas instead. I’m sure eggplant would be good but blackeyed peas add considerably more nutritional value. So with one easy swap I can significantly increase the protein, dietary fiber, and vitamin and mineral contribution.

Instead of cilantro, I use parsley because my husband is not fond of cilantro.
The original also calls for using original plain instant couscous. I strongly encourage you to find and purchase whole wheat couscous instead. You may have to look in the organic section of your grocery store to find it. I buy the Hodgson Mill product.

The flavor of whole-wheat couscous is just as good, if not better than plain couscous and you’ll get the benefit of more nutrients. For example, the dietary fiber in 1 cup of cooked original plain couscous is about 2 grams whereas the same amount of whole-wheat couscous provides 5 grams or more. Any food that provides 5 grams or more of dietary fiber per serving is considered to be an excellent source.

I like that this recipe includes lots of fresh vegetables and spices with all the accompanying nutrients and antioxidants for better health. Not only that but a 2/3 cup serving of couscous plus the veggies adds up to only 281 calories.

Spicy Vegetables with Whole Wheat Couscous

Makes enough for:

6 small servings (about 2/3 cup couscous + 1/6 of the veggies) = 281 calories per serving

4 larger servings (1 cup couscous + ¼ of the veggies) = 422 calories

Ingredients

2 Tbsp. extra-virgin olive oil

1 medium onion, chopped

2 medium garlic cloves, minced

2 large carrots, scrubbed and cut into 1-inch pieces

1 medium red bell pepper, cored and cut into thin strips

2 ½ cups vegetable stock or canned broth

1 tsp. turmeric

1 small cinnamon stick

1 tsp. curry powder

1 tsp. cumin

1 large zucchini, cut into 1-inch pieces

1 can black-eyed peas, drained and rinsed

¼ cup golden raisins

3 Tbsp. chopped fresh parsley or cilantro (1 Tbsp. dried)

1 cup whole wheat couscous

Directions

Heat the oil in a large heavy kettle. Add the onion and cook about 5 minutes until softened. Add the garlic, carrots, bell pepper, stock, and spices. Bring to a boil. Reduce to a simmer and cook for 10 minutes.

Add the zucchini, eggplant, raisins, and half the parsley (or cilantro) and continue cooking until tender, about 25 to 30 minutes. Add a little salt for taste.

Prepare the couscous according to the directions on the package. Serve the veggies over the couscous. Garnish with remaining fresh parsley.

NOTE: This recipe was modified from the original called Spicy Vegetable Tagine with Couscous. I’ve managed to lose track of the source of this recipe but I believe it came from an issue of Simple Living Magazine several years ago.

Nutrition Facts:

Per serving when serving 6:

Calories: 281

Total Fat: 5.9 g

Saturated Fat: 0.7 g

Cholesterol: 0 mg

Sodium: 330 mg (will be more if salt is added when making the couscous and/or more is added to the dish to season for taste)

Dietary Fiber: 8.7 g

Sugars: 9.8 g

Protein: 7.9 g

Vitamin A: 208%

Vitamin C: 90%

Calcium: 9%

Iron: 15%

The recipe provides the basis for a healthy meal that you can round out by adding a serving of dairy or a dairy alternative for some added protein and calcium. How about a glass of nonfat milk? Or soymilk with added calcium? Or you might add some cheese. Just 2 tbsp. grated parmesan can contribute 2 grams of protein and 138 mg of calcium!

I like this recipe and hope you give it a try!

This is the season for winter squash! Look for acorn, hubbard, pumpkin, buttercup, delicata, kabocha, butternut, and so many others! I’m growing fonder of these nutritious and tasty veggies with each new recipe I try. Today I am sharing a particular favorite of mine that I make with the butternut squash I grow in my backyard garden.

Butternut Squash Soup

Originally uploaded by fritish

(For lots of great information about the different kinds of winter squash see: All About Squash)

Winter squash is an excellent source of vitamin A and a very good source of other nutrients including vitamin C, manganese, dietary fiber, and potassium. Winter squash also provides a good source of vitamin B6, niacin, folate, copper, and thiamin. When butternut squash is served in soup the potassium present can be particularly beneficial.

That’s because the sodium level in soup, even homemade soup, can end up on the high side as we season for taste. Excess sodium, unfortunately, has the potential to negatively impact the natural ability of your blood vessels to relax and expand. Sodium also encourages your body to hold on to excess water so blood volume increases. Combine increased blood volume with less than flexible blood vessels and you have a recipe for increasing blood pressure. Over time high blood pressure can increase the chances of having a heart attack or stroke.

Fortunately, potassium encourages the body to excrete sodium and counteract the harmful effects of the excess. Winter squash averages about 406 mg of potassium per cup with butternut having about 582 mg (USDA National Nutrient Database). To put that in perspective, we need about 4,700 mg of potassium a day. However, the average American is getting about a half or less of that amount. In contrast, we need only 1,200 to 1,500 mg of sodium daily but get more in the range of 2,500 to 7,500 mg!

That’s one of many reasons why Butternut Squash Soup can be such a healthy choice. You get a good dose of potassium to counter the sodium in the soup. For more potassium serve the soup with a side salad of dark leafy greens for an additional healthy dose of potassium along with many other important nutrients! You do even better with cooked greens.

(Note: Fresh spinach has about 167 mg of potassium per cup. With cooked spinach you would get about 839 mg per cup. It takes a lot of fresh spinach to make one cup cooked! -USDA National Nutrient Database)

The Butternut Squash Soup recipe I’m sharing calls for roasting small cubes of squash at 400 degrees F before preparing the soup. The roasting gives the squash a deep caramelized flavor. This along with olive oil gives the soup a rich and buttery taste without all the saturated fat and cholesterol of butter and cream! When I tasted this soup for the first time I understood instantly how this squash might have gotten its name.

If you don’t have time for roasting you can cook the squash cubes directly in the broth. But the taste may not be quite as rich and creamy.

Butternut Squash Soup

(Makes 6-8 servings about 1 cup each)

Ingredients:

1 3-pound butternut squash–peeled, seeded, and cut into 1-inch cubes (5-6 cups)
3 Tbsp. extra virgin olive oil
2 tsp. kosher salt (or regular iodized salt)
Pinch of freshly ground black pepper
1 Tbsp. butter
1 large yellow onion, diced (about 1 1/2 cups)
1 Tbsp. chopped fresh sage or 1-2 tsp. dried sage
6 cups chicken broth

Sprinkle freshly grated Parmesan cheese on top of each bowl

Preheat oven to 400 degrees F. In a large bowl, toss the squash with 2 tablespoons of the olive oil, 2 teaspoons of the salt, and the pepper. Place the squash on a rimmed baking sheet and roast in an oven for 15 minutes or until they are caramelized; set aside.

In a Dutch oven or a large stockpot, heat the butter and the remaining oil over medium heat. Add the onion and sage and sauté, stirring occasionally, until the vegetables are translucent and tender, 10 minutes. Add the squash, broth, and the remaining salt and bring to a boil. Lower heat and simmer for 30 minutes or until the liquid is flavorful. Remove from heat. Using a blender or a food processor, blend the soup in batches until smooth. Return to the pot and keep war. Top with a little freshly grated Parmesan cheese.

(Note: My husband and I now have a handheld blender. Having such a blender can save a considerable amount of time and fuss because you blend in the original pot. We also have a new grater that works wonders for grating a small amount of a hard sharp cheese for added flavor in the food we eat without adding lots of calories, saturated fat, or cholesterol. To read more about the blender and grater you may want to read Kitchen Tools and Gadgets for Weight Loss and Better Health!)

Source: This recipe is a slightly modified version of an original from Real Simple Magazine.

Nutrients per serving (calculations based on 6 servings):

Calories: 122

Fat: 9.2 grams

Carbs: 7.0

Protein: 3.3 grams

Saturated Fat: 2.2 grams

Sodium: 967 mg

Dietary Fiber: .5 grams

Vitamin A: 2458 IU

This really is a terrific, healthy and low calorie soup recipe. We love it. Hope you give the recipe a try! Enjoy!

Quinoa is special! At least I think so. I was raised on quinoa, although at the time I didn’t even know it! An American by birth, I grew up in the land-locked country of Bolivia, high in the Andes Mountains. My family was living in Bolivia while my father was on assignment as a petroleum economist for the United Nations. I was a teenager at the time and not into cooking. How I wish I could go back now and explore the many healthful foods we ate!

Peruvian Quinoa Stew
(Serves 4)

Quinoa (pronounced keen-wah) is native to Bolivia and Peru. It looks like a grain and cooks like a grain so it is commonly referred to as a grain. Botanically speaking, however, it is actually a seed of a leafy plant related to spinach. This special grain has nearly twice the protein of “real” cereal grains with fewer carbohydrates and some healthy fat! Unlike cereal grains it is a “complete” protein. That means it has all the essential amino acids present that your body needs to build lean tissue such as muscle.

Quinoa Paella
(Serves 6)

Nutritional Analysis
Calories: 240; Fat: 6.6 g; Saturated Fat: 0.7 g; Carbs: 36.3 g;
Fiber: 6.7 g; Protein: 9.1 g

Quinoa is a good source of potassium, iron, copper, manganese, and magnesium. It is also a source of many vitamins including niacin, thiamin, riboflavin, folic acid, B6, and Vitamin E. In addition, quinoa is gluten free.

The seeds of Quinoa are covered with a bitter tasting coating of saponins that act as a natural repellant to birds and insects. However, you have no need to worry. When quinoa is prepared for sale in the market place, the bitter saponins are removed. It’s still a good idea to rinse quinoa before cooking. Because quinoa does not have any gluten it is an excellent choice to include in the diet of anyone with gluten sensitivity.

Quinoa cooks up faster than rice. One part uncooked quinoa will yield 4 times that amount cooked. It can be used in salads, soups, stews, egg dishes such as quiche or frittata, and desserts. I’ve also found it makes a great hot cereal for breakfast along with some dried fruit, nuts, and fresh or frozen berries.

Warm and Nutty Cinnamon Quinoa Recipe
(Serves 4)

If you like nutty, chewy and nutritious, you’ll want to go make a bowl of this appealing breakfast cereal as soon as you can! It’s one of what may be hundreds of scrumptious recipes posted on the 101 Cookbooks blog. Do exercise caution however! Many of the recipes, although enticing, are not low calorie or necessarily healthy by any means!

Nutritional Analysis
Calories: 314; Fat: 10.4 g; Saturated Fat: 0.9 g; Carbs: 47.5 g; Fiber: 7.8 g; Protein: 8.9 g

Quinoa Turkey Burgers with Easy Guacamole
(Serves 4)

When preparing this recipe/meal make sure you purchase extra lean ground turkey 99% fat free or you will have a good deal more saturated fat and cholesterol along with the accompanying unnecessary calories. Omitting the avocado would also reduce the calories but then you would forgo a good source of unsaturated healthy fat and other important nutrients avocado has to offer such as vitamin K, dietary fiber, vitamin B6, vitamin C, folic acid, and copper.

Nutritional Analysis
Calories: 332; Fat: 11.7 g; Saturated Fat: 1.5 g; Carbs: 36.4 g; Fiber: 6.3 g; Protein: 20.9 g

[UPDATE: I've now made the burgers. They are good but I believe they would be better with less quinoa and more ground turkey. So the next time I make these I plan on including only half of the quinoa. That reduces the calorie count per burger to only 246 calories with the avocado/guacamole topping. Bun not included.]

With half the quinoa:

Calories: 246; Fat: 10.2g; Saturated Fat: 1.5 g; Carbs: 21.4 g; Fiber: 4.8 g; Protein: 18.4 g

Butternut Squash and Quinoa Frittata
(Serves 4)

What a great idea to add squash and quinoa to a frittata! I have lots of butternut squash ready for cooking from my garden. This recipe seems to be quick and easy to prepare. I can’t wait to try it!

Nutritional Analysis
Calories: 287; Fat: 12.3g; Saturated Fat: 4 g; Carbs: 30 g; Fiber: 4g; Protein: 16 g

Zucchini and Corn Taco Seasoned Salad
(4 servings)

This recipe calls for making homemade taco seasoning. To save some time, a packaged mix should work just as well. It also calls for using a cheese called cotija. Not being familiar with this cheese I did a little research. From what I have learned it is evidently similar to Parmesan cheese with respect to taste but looks to me like feta cheese. I would imagine either Parmesan or feta would make a suitable substitute for the cotija.

Nutritional Analysis
Calories: 304; Fat: 8.1 g; Saturated Fat: 1.5 g; Carbs: 49.4 g; Fiber: 7.1 g; Protein: 10.1 g

Hope these five healthy low calorie quinoa recipes will get you started on cooking with quinoa. I plan on making the Quinoa Turkey Burgers and the Butternut Squash and Quinoa Frittata this week. I’ll be making the others as well as soon as I can! How about you?

One of my favorite homemade soups is African Peanut Soup. It is nutritious, delicious, and filling. For a 1 cup serving it offers a generous amount of vitamin C, vitamin A, dietary fiber, and a fair amount of protein all for only 280 calories. It is quite nearly a full meal in and of itself. Add a serving of non-fat milk or low fat cheese or yogurt to boost the protein and calcium and you're good to go.  If you can afford the calories add a small piece of whole wheat bread or a few whole-wheat crackers and tossed salad with light salad dressing.

The recipe makes quite a lot. If I remember correctly it yields about 6 cups. You could make up a batch ahead of time and have nutritious meals ready to eat in minutes. If you live alone you might make half the recipe or freeze the extra in small pre-measured containers of 1-3 servings. My husband and I usually eat it up the week we prepare it so seldom find a need to freeze. But I have tried it and I believe it freezes fairly well.

Ingredients:

1 Tbsp. peanut oil
1 clove garlic, minced
¼ cup finely chopped onions
1 28-ounce can chopped tomatoes, undrained
1 6-ounce cans tomato paste
1/2 cup creamy peanut butter
4 cups chicken broth
1 Tbsp. balsamic vinegar
1/4 tsp. cayenne pepper
2 tsp. salt
1 cup brown rice (original recipe calls for white rice but I prefer brown for more nutrients)
1/4 cup unsalted peanuts (original calls for salted but I prefer to reduce the sodium whenever I can)

In a medium saucepan, over medium heat, heat the oil and garlic for 1 minute. Add the onions and cook to a golden color 2-3 minutes. Add the tomatoes, tomato paste, peanut butter, broth, vinegar, cayenne, and salt and stir till well mixed. Bring to a boil. Add the rice, reduce heat to low, cover, and cook for 20 minutes. Ladle into individual bowls and garnish with some peanuts.

Recipe adapted from the original published by Real Simple Magazine in September 2005.

Nutrition Facts:

1 serving = 1 cup
Calories = 280

Total Fat + 16.4 grams
Saturated Fat = 3.2 grams
Cholesterol = 1 mg
Sodium = 1029
Carbohydrates = 27 grams
Dietary Fiber = 4.7 grams
Sugars = 9.1 grams
Protein = 9.8 grams

Vitamin A = 16%
Vitamin C = 35%
Calcium = 5%
Iron = 16%

An added bonus for this meal is that it takes only about 10 minutes to get the ingredients into the pot and cooking if the rice has been prepared ahead of time. I will sometimes make up a large batch of brown rice with my rice cooker at the beginning of the week and then I have plenty of rice ready to go for a number of different meals. The total cooking time for this soup is about 30 minutes.

Enjoy!

I have a delicious breakfast recipe to share with you. It’s a naturally sweetened cooked oatmeal cereal made with a rice cooker. You may be wondering why I would share a hot cereal in the summer months? Simply put, I had promised a while ago that I would post this recipe for one of my low calorie breakfast suggestions on my Women and Weight Website. (300 calorie mini-meals) I’m finally getting around to doing just that. Besides, cooked oatmeal is a nutritious low calorie choice at any time of the year.

Using a rice cooker to prepare this recipe is a blessing. I can quickly measure out the ingredients, add them to the cooker, and then walk away and let it go to work while I am busy elsewhere. The recipe makes enough for a number of servings. I just refrigerate the cereal till I am ready to scoop out a half a cup or so and warm it up in the microwave oven for breakfast.

Image via Wikipedia

This recipe gets its natural sweetness from pure maple syrup and the addition of a little dried fruit such as cranberries or raisins. In addition, when the prepared oatmeal is ready and served, you could top it with a little low fat milk and some fresh fruit.

I own an Aroma rice cooker that works great. So far I have only experimented with making white rice, brown rice, and cooked oatmeal. I have a number of other healthy recipes I will be testing in the coming months. It’s fun to use a rice cooker and it can be a time saver but it’s not essential.

Naturally Sweetened Oatmeal

1 1/2 cups 100% Natural Whole Grain Rolled Oats (such as Quaker “Old-fashioned” oats not the quick oats)

2 1/2 cups skim milk

1 tsp. pure vanilla extract

1 1/4 tsp. ground cinnamon

1/8 tsp. (pinch) salt

2 Tbsp. pure maple syrup

1/4 cup raisins or craisins (dried cranberries)

1. Place all the ingredients in the rice cooker. Stir gently and then spread out and smooth for even cooking.

2. Close the cover. I use the white rice heating button with my Aroma Rice Cooker. Some rice cookers have a porridge button but mine doesn’t. (I do have a brown rice setting that I haven’t tried yet for making the oatmeal but it would probably work just fine.)

3. By using the rice setting I have found the oatmeal cooks well and takes about 35-40 minutes. Depending on the oats you use to prepare this recipe, you may need to adjust the amount of milk to get the right consistency.  Although many rice cookers have a “warm” setting that will hold the cooked food till you are ready for it, I recommend turning the cooker off when it is finished with the cooking cycle. I have found that the oatmeal can overcook on the bottom and get dry and crunchy if it is left to sit on the low heat or warm setting.

(NOTE: Although I have not done this myself, I don’t see any reason why you couldn’t prepare this recipe on the stovetop. The difference being that you would need to stir the oatmeal as it cooks to keep it from burning. I would imagine it would be finished cooking in less time than a rice cooker.)

This recipe makes about six 1/2 cup servings with about 226 calories each.

Oatmeal makes a nutritious and filling breakfast. If you watch your portion size, it can be a great choice for weight loss or maintenance. And if you should need to keep your cholesterol levels in check, the soluble fiber in oatmeal can provide an added bonus! Enjoy.

Wow! Given my need to travel every 2-3 months to see my mother in Florida (she is now in a nursing home in Georgia), other life demands, and now the weather drama in Iowa, it has been hard to keep up with my blogs. My sincere apologies for the sporadic posting. I leave tomorrow morning, if the trains are still running, for a ten day trip to Watkinsville, Georgia (two days each way by train). I have my fingers crossed that this will all work out. There are floods in many spots across the state of Iowa. Some railways have been washed out and it is raining heavily as I write…

You might wonder why I am going by train. Well, simply put, the airline tickets are now out of my reach. I made the trip to Florida in March by car but the gas prices are now a dollar higher. So I did some creative thinking and research. I discovered the cheapest and potentially most comfortable way to travel would be with a 15-day rail pass with Amtrak. The question is whether or not I will be able to sleep in a coach seat. The roomettes and sleeper cars were booked and out of my price range anyway.

This should be an adventure! I hope the weather and travel conditions are better wherever you live.

Before I go, I would like to leave you with my recipe for  Low Fat Blueberry Bran Muffins. I have what I hope is a helpful article on healthy low calorie breakfasts with sample menus on my Women and Weight Website. But I have yet to publish the recipe for the muffins till now.

These muffins are great tasting, nutritious, low calorie, and easy to prepare. What more could you ask for? Maybe less expensive blueberries? The price of blueberries is starting to come down where I live. If the prices are high for you, check the frozen foods section. Sometimes you can get a far better price with frozen blueberries and they work just as well. I’ve also had good results making this recipe with peaches.

Low Fat Blueberry Bran Muffins
(Makes 12 muffins)

1 1/2 cups wheat bran
1 cup skim milk
3/4 cup applesauce
1 large egg, beaten
1/2 cup brown sugar
1 tsp. vanilla extract
1/2 cup all-purpose flour
1/2 cup whole-wheat flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1 cup fresh or frozen blueberries

Mix together wheat bran and milk; let stand for 10 minutes. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Stir in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Gently fold in blueberries. Fill greased muffin tin and bake in a 375-degree oven for 20-25 minutes.

Per muffin:

125 calories
4.7 grams of fiber
3.7 grams of protein
0.6 grams of fat
28.5 grams of carboydrates
1.7 grams of iron

Hope you like the muffins! Enjoy.

Lori

I have a great recipe to share today. It’s one I’ve been "experimenting" with to get it just right. The original recipe called for mostly white flour along with some butter and eggs. I’ve modified the recipe to allow for more than half the flour to be whole wheat to improve the fiber and nutrient content. I’ve also substituted either canola oil or olive oil for more "good" fat and less saturated fat. And depending on your needs you can choose to use fresh eggs or an egg substitute as I do.

Oh yes, I also changed one other thing. The original recipe called for
buttermilk which I seldom have at home so I opted instead for a
combination of plain yogurt and skim milk.

You can use either fresh or frozen blueberries. But what you may want
to keep in mind is whether or not you are using cultivated or wild
blueberries. The wild berries tend to be smaller and can be gently
folded into the pancake batter.  The cultivated berries which are more
readily available tend to be bigger and heavier and can present some
problems.

The small berries can be dusted with flour and then easily distributed
in the batter. They are not as likely to either clump together or break
apart as easily and discolor the batter like the bigger berries. With
the bigger cultivated berries it works better to simply drop a few
berries onto the  pancake batter once it is has been poured on the
griddle. Then either add just a little more batter to cover or pull a
little of the existing batter up and around the berries with a spoon.

If you are preparing these pancakes for just yourself or maybe one
other person you should have plenty left over for another day. The
pancakes are just as good the next day or two or could be frozen for
enjoying in the weeks ahead.

Whole Wheat Blueberry Pancakes

1/2 cup all-purpose white flour
1 cup whole wheat flour
3 Tbsp. sugar
2 tsp. baking powder
1 6-8 ounce plain yogurt
1 1/2 cups skim milk
2 large eggs or the equivalent of egg substitute
2 Tbsp. canola or olive oil
1 1/2 cups fresh or frozen blueberries lightly dusted with flour

In a medium-sized bowl combine the flours, sugar, and baking powder.
Set aside. In a small bowl, whisk the yogurt, skim milk, eggs, and oil.
Pour this mixture into the dry ingredients and stir till just
moistened. The batter will not be completely smooth.

If using wild blueberries gently fold the berries into the batter.

Heat a griddle or large heavy skillet over medium-high heat until hot.
It will be ready when a few drops of water sizzle on the surface.
Grease the griddle lightly.

Pour about 1/4 cup batter for each pancake. (Then add blueberries if
not already in the batter. Simply drop a few on top of the hot batter
on the griddle. Add a little more batter to cover or pull some batter
already on the griddle up and over the berries.) Cook until bubbles
appear on the surface. Then gently lift the outer edge of each pancake
to see if the underside is golden brown before flipping.

This recipe makes about 15 pancakes.

Serve with your favorite toppings or eat plain. Either way, enjoy!

Nutrition Information (Per Pancake):

Calories: 89

Total Fat 2 grams

Saturated Fat 0.3 grams (with egg substitute)

Cholesterol 1 mg (with egg substitute)

Sodium  84 milligrams

Carbohydrates  15.6 grams

Dietary Fiber  1.3 grams

Sugars  6 grams

Protein 3 grams

Nutritious and delicious! Enjoy!

Saturday mornings my husband and I spend a few minutes choosing the meals we will prepare for the week. This past weekend, I looked through my recipe file and decided I wanted to test Quick Vegetarian Chili with Avocado Salsa. This is a recipe I had saved from an older issue of Cooking Light magazine. The photo of the prepared dish looks inviting so my husband agreed to give it a try IF I would prepare it! (Thankfully, we share cooking responsibilities!)

I was hoping this recipe would be a winner, meaning both of us would definitely want to have it again! Isn’t it fun when you try a new recipe and your spouse or guest looks up from the first few bites with a smile?

This recipe calls for lots of nutritious ingredients such as red bell pepper, green chiles, quick-cooking barley, black beans, avocado, and tomatoes. Red bell peppers (a sweet pepper) and  green chiles (a hot pepper) are a great source of vitamin C. (I also added some green pepper to the recipe for color and nutrients.)

Barley is an excellent source of soluble fiber as are the black beans . Black beans are also an excellent source of protein and iron. Avocados may have a fair amount of fat but it is mostly healthy monounsaturated fat. And they are chock full of other nutrients. Tomotoes are another good source of vitamin C and other antioxidants.

Preparation and cooking of the chili and Avocado Salsa was indeed quick and easy, my kind of recipe! Also, it makes enough for six servings so we had plenty for another meal or two. I served this dish with Three Grain Tortilla Chips (all natural corn, cracked wheat, brown rice) made by Plocky’s. I don’t eat chips often but when I do these are a favorite! They are more nutritious than many chips and not too high in fat and total calories IF I watch how many I eat.

Would my husband like the vegetarian chili? I was pleased with the results, and I thought he might be also but you just never know! I watched him take his first few bites and then look up. There it was! A big smile! Yep this recipe gets two thumbs up!

Quick Vegetarian Chili with Avocado Salsa

2 tsp. canola oil
1 cup chopped onion
1 cup chopped red bell pepper
2 tsp. chili powder
1 tsp. ground cumin
1 tsp. dried oregano
3 garlic cloves, minced
1 (4.5-ounce) can chopped green chiles
2/3 cup uncooked quick-cooking barley
1/4 cup water
1 can black beans, drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 (14.5-ounce) can vegetable broth
3 tbsp. chopped fresh cilantro
6 tbsp. reduced-fat sour cream
6 lime wedges

Serve with
Baked tortilla chips and Avocado Salsa

1. Heat the oil in a Dutch oven over medium-high heat. Add onion and bell pepper; saute 3 minutes. Add chili powder and next 4 ingredients (chili powder through green chiles); cook 1 minute. Stir in barley and next 4 ingredients (barley through broth); bring to boil. Cover, reduce-heat, and simmer for 20 minutes or until barley is tender. Stir in cilantro. Serve with sour cream, lime wedges, chips, and Avocado Salsa.

Makes: 6 servings (serving size: 1 cup chili, 5-10 chips, 1 tbsp. sour cream, 1 lime wedge, and about 2-3 tbsp. of Avocado Salsa)

Avocado Salsa:

1/2 cup finely chopped peeled avocado
1/3 cup chopped seeded tomato
2 tbsp. finely chopped onion
1 tbsp. finely chopped seeded jalapeno pepper
1 tbsp. chopped fresh cilantro
1 tbsp. fresh lime juice
1/8 tsp. salt

1. Combine all ingredients; toss mixture gently. Serve salsa immediately. Yield: 1 cup (serving size: about 2-3 tbsp.)

Source: Cooking Light Magazine (unfortunately the page I saved does not have the date)

Here’s the nutrient breakdown per serving:

Calories 285
Total Fat 11.5g
Saturated Fat 2.5g
Cholesterol 6 mg
Sodium 650 mg
Carbohydrate 42.2 g
Dietary Fiber 8.6 g
Sugars 2.5 g
Protein 6.7 g
Vitamin A 22%
Vitamin C 72%
Calcium 8%
Iron 10%

I had a chance to prepare the Mayo Clinic recipe for Risotto over the weekend. As often happens when I prepare a new recipe, I made some significant changes to the original. The end result was wonderful–creamy and soothing with subtle but delicious flavor.

I must admit I DID NOT care for the length of time I needed to spend standing over a hot stove. But I was consoled by the sheer volume of nutritious and good tasting food I now have for the rest of the week. In fact, I chose to freeze some to see how it fares. I like having small amounts of favorite dishes waiting for me for those evenings when I am home alone and have no desire to cook!

My newly formulated recipe is now Roasted Tomatoes and Barley Risotto.  I found I needed to add considerably more water and a little more in the way of seasoning to the original. In addition, I included another tablespoon of olive oil. This adds a little more in the way of calories but probably not more than 20-25 calories per serving. We do need healthy fats in our diet.

Roasted Tomotoes and Barley Risotto
Serves 8

Ingredients:

10 large plum (Roma) tomatoes, about 2 pounds total, peeled and cut into 4 wedges each
3 tbsp. extra-virgin olive oil
1 tsp. salt
1/2 tsp. black pepper
4 cups vegetable stock or broth
5 cups water
1 small onion chopped
1/4 cup dry white wine
2 cups pearl barley, rinsed
3 tbsp. chopped fresh basil
3 tbsp. fresh parsley
1/2 tsp. thyme
1/2 tsp. paprika
1/2 cup grated Parmesan cheese

Directions:

Pre-heat the oven to 450 degrees

Begin by preparing the barley. While the barley is cooking take time to prepare the tomatoes.

Barley:

In a saucepan, combine the vegetable stock and water and bring to a boil over high heat. Reduce the heat to a low setting and allow to simmer.

In a large, heavy saucepan, heat 2 tablespoons of olive oil over medium heat. Add the chopped onions and saute until soft and translucent, about 2 to 3 minutes. Stir in the white wine and cook until most of the liquid evaporates, about 2 to 3 minutes. Stir in the barley and cook, stirring, for 1 minute. Stir in 1/2 cup of the stock mixture and cook until the liquid is completely absorbed. Stir occasionally to keep the barley from sticking to the pan bottom.

Continue to add the stock in 1/2 cup increments, waiting for the liquid to be absorbed each time. Stir as necessary. Cook until the all of the stock mixture has been added and the barley is tender about 60 minutes or more.

Tomatoes:

Arrange the tomatoes on a nonstick baking sheet. Drizzle with the remaining 1 tbsp. of olive oil. Sprinkle with 1/4 tsp. of salt and 1/4 tsp. of pepper. Toss gently to mix. Roast until the tomatoes are softened and beginning to brown, about 25 to 30 minutes at 450 degrees.

When the barley is tender and the tomatoes finished roasting, stir the tomatoes into the barley. Add the chopped basil, chopped parsley, thyme, paprika, and remaining salt and pepper. Stir to combine. The mixture should be rich and creamy!

Enjoy!