Tuesday, May 3, 2011

Greek Salad with Sardines

This is a quick and easy salad to fix. If you've never tried canned sardines before, you'll be surprised how tasty it can be in this salad!

4 servings, about 2 cups each


3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
2 teaspoons dried oregano
1/2 teaspoon freshly ground pepper
3 medium tomatoes, cut into large chunks
1 large English cucumber, cut into large chunks
1 15-ounce can chickpeas, rinsed
1/3 cup crumbled feta cheese
1/4 cup thinly sliced red onion
2 tablespoons sliced Kalamata olives
2 4-ounce cans sardines with bones, packed in olive oil or water, drained


Whisk lemon juice, oil, garlic, oregano and pepper in a large bowl until well combined. Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine. Divide the salad among 4 plates and top with sardines.


Per serving: 320 calories; 19 g fat ( 4 g sat , 10 g mono ); 67 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 18 g protein; 7 g fiber; 686 mg sodium; 587 mg potassium.

Saturday, April 16, 2011

Pecan Fish with Vegetables

Makes 4 servings. 354 calories per serving.

1 lb. fresh or frozen skinless fish fillets, about 1/2 inch thick

Non-stick cooking spray

1/2 cup whole grain cornmeal

1/3 cup finely chopped pecans

1/2 tsp salt

1/4 cup all-purpose flour

1/4 tsp cayenne pepper

1/4 cup refrigerated or frozen egg product, thawed, or
or 1 egg, lightly beaten

1 Tbsp water

2 medium zucchini and/or yellow summer squash, sliced 1/2 inch thick

2 small red sweet peppers, quartered

2 tsp olive oil

1/4 tsp seasoned salt

1. Thaw fish, if frozen. Preheat oven to 425°F. Line 15x10x1-inch baking pan with foil. Lightly coat with cooking spray; set pan aside. Rinse fish; pat dry with paper towels. Cut fish into 3- to 4-inch pieces; set aside.

2. In shallow dish, combine cornmeal, pecans, and salt. In another shallow dish, combine flour and cayenne pepper. In small bowl, combine egg product and water. Dip each piece of fish into flour mixture to lightly coat, shaking off any excess. Dip fish into egg mixture, then into pecan mixture to coat. Place fish in center of prepared baking pan.

3. In large bowl, combine zuchhini and sweet pepper. Add oil and seasoned salt; toss gently to coat. Arrange vegetable mixture around fish, overlapping vegetables as needed to fit into pan.

4. Bake for 20 to 25 minutes or until fish flakes easily when tested with a fork and vegetables are tender.

Friday, April 15, 2011

Whole-grain Muffins

These muffins are quick and easy to make!

Serves 8. Serving size: 1 muffin Calories: 85

3/4 cup whole wheat flour

2 tsp baking powder

1 1/2 tbsp Splenda

2/3 cup rolled oats cereal

1 cup non-fat milk

1/4 cup egg substitute

1/4 cup unsweetened applesauce

1. Lightly spray muffin pan cups wih nonstick cooking spray; set aside.

2. Stir together the flour, baking powder, and Splenda; set aside.

3. Combine rolled oats and milk in a large mixing bowl; let stand until oats are softened; about 1-2 minutes. Add egg substitute and applesauce; beat well. Add whole-wheat flour mixture; gently stir to combine. Divide batter evenly among prepared muffin cups. Bake at
400°F for 25 minutes or until lightly browned.

Tuesday, February 1, 2011

Tangy Tomato Anchovy Salad

It has indeed been a while since I last posted on this blog! The cooking bug has struck and I have been cooking up a storm! Not all are low carb or diabetic friendly, unfortunately.

This tangy tomato anchovy salad is a light and simple dish to prepare.

2 tomatoes, remove pulp and slice

A handful of fried anchovies (ikan bilis) (washed, and separated before frying)

1/2 onion, sliced

1 small shallot, sliced (optional)

3-4 bird's eye chilli, sliced

1 stalk lemon grass, white part only, sliced thinly

Salt to taste

Sugar to taste (optional)

Juice from one lemon

Mix all ingredients in a bowl, dish it out on a plate, and it is ready to be served.

Monday, November 24, 2008

Mediterranean Chicken and Pasta

Prep Time: 35 Minutes
Start to Finish: 35 minutes
4 Servings (about 2 cups each)

2 cups uncooked multigrain or whole wheat penne pasta (6 oz)

2 cups fresh broccoli florets

1 tablespoon olive oil

1 lb boneless skinless chicken breasts, cut into 1-inch pieces

1 package (8 oz) sliced fresh mushrooms (3 cups)

2 cloves garlic, finely chopped

1 cup grape tomato, halved

2 medium green onions, sliced (2 tablespoons)

1/4 cup chopped fresh or 2 teaspoons dried basil leaves

1/4 teaspoon crushed red pepper flakes

4 teaspoons cornstarch

1 cup reduced-sodium chicken broth

1/2 cup crumbled feta cheese (2 oz)

1. Cook pasta without salt as directed on package, adding broccoli during last 3 minutes of cooking; drain

2. Meanwhile, in 12-inch nonstick skillet, heat oil over medium heat. Add chicken; cook 4 to 5 minutes, stirring frequently, until chicken is no longer pink in center. Remove from skillet.

3. Increase heat to medium-high. In same skillet, cook and stir mushrooms and garlic 2 minutes. Stir in tomatoes, onions, basil and pepper flakes; cook and stir 1 minute longer.

4. In 2-cup glass measuring cup, mix cornstarch and broth until smooth. Add to vegetable mixture in skillet. Cook and stir 1 to 2 minutes or until sauce is thickened and bubbly. Stir in pasta mixture and chicken; cook and stir until thorougly heated. Dish out in serving plates and sprinkle with cheese.

Wednesday, October 29, 2008

Banana-Oat Cookies

Instead of butter and eggs, these chewy drops contain peanut butter and banana.

Prep: 20 min.
Bake: 10 min. per batch

Makes 20 servings

Nonstick cooking spray

1 large banana, mashed (1/2 cup)

1/2 cup chunky peanut butter

1/2 cup honey

1 tsp. vanilla

1 cup rolled oats

1/2 cup whole wheat flour

1/4 cup nonfat dairy milk powder

2 tsp. ground cinnamon

1/4 tsp. baking soda

2/3 cup dried cranberries or raisins

1. Preheat oven to 350 F. Lightly coat large cookie sheet with cooking spray; set aside.

2. In large bowl, combine banana, peanut butter, honey, and vanilla. In small bowl, combine oats, flour, milk powder, cinnamon, and baking soda. Add oat mixture to banana mixture, stir until combined. Stir in dried cranberries.

3. Drop dough by rounded tablespoons 2 inches apart onto prepared cookie sheet. Flatten dough mounds slightly. Bake for 10 - 12 minutes or until lightly browned. Transfer to wire rack; cool.

Monday, September 22, 2008

Mango Peach Smoothie

Makes 4 servings

1 cup sliced fresh mango

1 cup sliced peaches

1 6-oz container fat free peach yogurt

1 cup fat free milk

1 cup small ice cubes or crushed ice

1. In blender, combine mango, peaches, milk and yogurt. Cover and blend till smooth.

2. Slowly add ice through hole, blending until nearly smooth.