Five Meal Friday..... on Tuesday!

I'm sorry this is super late!!! However, I hope you enjoy them anyways! :)

Vegetable Bowls with Yogurt-Lime Dressing

1 Tbsp soy sauce
1 Tbsp lime juice
1 tsp chili powder
1 tsp fresh oregano, snipped or 1/2 tsp dried oregano crushed
1 tsp olive oil
1 lb sweet potatoes (2 to 3 medium) peeled and cut in 1 inch cubes
1 15 oz can black beans, rinsed and drained
1 cup cherry or grape tomatoes, halved
1 medium avocado, halved, seeded, peeled and chopped
8 large savoy cabbage leaves
1/4 cup thinly sliced green onions
lime wedges (optional)
toasted baguette slices (optional)

1. Prepare spiced yogurt lime dressing; set aside
Yogurt Lime Dressing: In small bowl combine 1/2 cup plain low-fat yogurt, 2 Tbsp lime juice, 1 Tbsp soy sauce, 1 Tbsp chili powder, and 1 clove minced garlic. Whisk in 1/4 cup olive oil until well combined. Or stil 1 Tbsp chili powder into 1 cup bottled light ranch-style dressing.

2. In small bowl stir together soy sauce, lime juice, chili powder, oregano, and olive oil; set aside. Place sweet potatoes in medium microwave safe bowl. Place beans in small microwave safe bowl. Evenly spoon half the soy sauce mixture on potatoes, and half on beans; toss tocoat. Cover bowls with vented plastic wrap. Microcook sweet potatoes on 100 percent power for 9 minutes or until tender, stirring occasionally; set aside. Microcook beans on 100 percent power for 1 to 2 minutes or until heated through, stirring once.

3. Divide potatoes, beans, tomatoes, and avocado among cabbage leaes. Sprinkle with green onions. Pass yogurt-lime dressing and lime wedges. Serve with toasted baguette slices.

Makes 4 Servings

Nutrition: calories 409, fat 21, cholesterol 2, sodium 896, carbohydrate 51, sugar 10, fiber 14, protein 13, vitamin c 53, calcium 17, iron 17

Creamy Corn and Vegetable Soup

4 Cups fresh corn kernels or 2 (10 ounce) packages frozen, thawed
2 cups nonfat milk
1 Tbsp olive oil
1 lrg onion, diced (about 2 cups)
1 medium red bell pepper, seeded and diced (about 1 cup)
1 medium zucchini, (about 1/2 pound) diced
2 cups low sodium chicken or vegetable broth
2 plum tomatoes, seeded and diced
3/4 tsp salt
freshly ground pepper
1/2 cup fresh basil leaves, cut into ribbons

1. put 2 cups of the corn and the milk into a blender or food processor, until smooth. Set aside.

2. Heat the oil in a large soup pot over a medium-high heat. Add the onion, bell pepper, and zucchini and cook, stirring until the vegetables are tender, about 5 minutes. Add the remaining 2 cups of corn ad the broth and bring to a boil. Add the pureed corn and tomates and cook until warmed through, but not boiling. Add the salt and season with pepper. Serve garnished with the basil ribbons.

Makes 6 servings

Nutrition: Calories 180, fat 4, protein 8.5, carbohydrates 33, fiber 4, cholesterol 2, sodium 365

Spiced beef kabobs with mashed carrots

1/4 cup reduced sodium soy sauce
3 Tbsp vegetable oil
2 Tbsp lemon juice
2 Tbsp packed brown sugar
6 cloves garlic, smashed
1 tsp crushed red pepper
1 lb boneless beef chuck or sirloin, rimmed of fat and cut in 1 inch cubes
1 recipe mashed carrots, see below
1 recipe lemon gremolata, see below

1. in a self sealing plastic bag in shallow dish add soy sauce, oil, lemon juice, brown sugar, garlic, and red pepper. Add meat to bag. Seal and turn to coat. Marinate, refrigerated, 4 to 24 hours, turning bag occasionally.

2. Drain beef mixture, discard marinade. Thread beef on 8 inch wooden or metal skewers, leaving 1/4 inch between.

3. for charcoal grill, cook skewers on rack of uncovered grill directly over medium coals for 10 to 14 minutes or until desired doneness, (160 degrees F for medium) turning occasinally and moving to cooler areas of grill if browning too quickly. (for gas grill, preheat. reduce heat to medium. Add skewers to grill. cover; grill as above)

Mashed Carrots: In medium saucepan cook 1 lb peeled and sliced carrots, covered, in small amount of boiling salted water 12 to 15 minutes or until tender. Drain; return to saucepan. Add 1 Tbsp lemon juice and 1 Tbsp olive oil. Mash until nearly smooth. Season to taste with black pepper.

Lemon Gremolata: In a small bowl combine 1/4 cup snipped fresh basil, 2 tsp shredded lemon peel and 1 clove minced garlic.

**If using wooden skewers, soak in water for 30 minutes before using.

Makes 4 servings

Nutrition: Calories 277, Fat 12, CHolesterol 50, Sodium 483, Carbohydrates 16, Sugar 9, FIber 3, Protein 27, vitamin c 20, calcium 7, iron 15

Roasted cranberry chicken

8 small chicken thighs (2 to 2-1/4 lb), skinned
3/4 cup low calorie cranberry juice
3/4 cup fresh cranberries
2 sprigs fresh thyme
4 tsp packed brown sugar
fresh thyme leaves

1. Preheat oven to 375. Coat extra large ovenproof skillet with nonstick cooking spray. Heat over medium-high heat. Sprinkle 1/4 tsp each salt and pepper on chicken. In hot skillet cook, meaty sides down, 5 minutes, turning once, until well browned on both sides. Transfer skillet to oven. Roast uncovered, 20 minutes, until chicken is no longer pink (180 Degrees F)

2. Meanwhile, in saucepan combine juice, berries, thyne sprigs, brown sugar and 1/4 tsp salt. Bring to boiling. Simmer, uncovered 15 to 20 minutes, until slightly thickened. Discard thyme sprigs. Serve chicken with sauce. Sprinkle thyme leaves.

Makes 4 servings

Nutrition: calories 187, fat 5, cholesterol 107, sodium 383, carbohydrate 9, sugar 7, fiber 1, protein 26, vitamin c 28, calcium 2, iron 8

Barley Beef Soup

12 ounces beef or lamb stew meat, cut into 1 inch cubes
1 Tbsp cooking oil
4 14-ounce cans beef broth
1 cup chopped onion (1 large)
1/2 cup chopped celery (1 stalk)
1 tsp dried oregano or basil, crushed
1/4 tsp black pepper
2 cloves garlic, minced
1 bay leaf
1 cup frozen mixed vegetables
1 14 1/2-ounce can diced tomatoes, undrained
1 cup 12 inch slices peeled parsnip, or 1/2 inch cubes peeled potato
2/3 cup quick cooking barley

1. In a dutch oven brown meat in hot oil. Stir in broth,m onion, celery, oregano, pepper, garlic and bay leaf. Bring to boiling; reduce heat. Simmer, covered for 1 1/2 hours for beef (45 minutes for lamb).

2. Stir in frozen vegetables, undrained tomatoes, parsnip or potato, and barley. Return to boiling; reduce heat. Simmer, covered, about 15 minutes more or until meat and vegetables are tender. Discard bay leaf.

Slow cooker directions: Substitute regular barley for quick cooking barley, IN a large skillet brown cubed beef in hot oil. Drain off fat. In a 5 or 6 quart slow cooker combine beef and remaining ingredients. Cover and cook on low heat setting for 8 to 10 hours or on high heat setting for 4 to 5 hours.

Makes 8 servings

Nutrition: calories 171, fat 4, cholesterol 25, sodium 865, carbohydrate 20, sugar 3, fiber 4, protein 13, vitamin c 20, calciunm 5, iron 11

Bon Appetit!!

~Ciao

Un Momento.....

Hey ya'll...... just wanted to let you know that the Five Meal Friday post will be delayed until later today. I'm spending my handsome little boy.

~Ciao

My Fall Back................

Sorry.... totally spaced yesterday's Snack Time Tuesday...... again.... So.SORRY!!! So, I just wanted to tell you about my fall back snack......

You can buy this lovely stuff in convenient snack sized bags, or if your little heart desires, big yummy bags! If you read the label you can find them anywhere between 100 to 150 calories.

Not too shabby I say.... now go have some!

Enjoy!!

~Ciao

Five Meal Friday

Enjoy.......

Rosemary Chicken with Vegatables

4 ounces refrigerated spinach or plain linguine

4 medium skinless, boneless chicken breast halves (1 to 1/4 pounds total)

1/2 tsp lemon-pepper seasoning

2 Tbsp olive oil

2 Garlic cloves, minced

2 medium zucchini and/or yellow summer squash, cut into 1/4 in thick slices

1/2 cup apple juice

2 tsp snipped fresh rosemary or 1/2 tsp dried rosemary, crushed

1/4 tsp salt

2 Tbsp dry white wine or chicken broth

2 tsp cornstarch

1 cup halved cherry or grape tomatoes

Fresh rosemary sprigs (optional)



1. Sprinkle chicken with lemon-pepper seasoning. In a large skillet, cook chicken in hot oil over medium heat for 8 to 10 minutes or until chicken is no longer pink; turning once. Transfer chicken to a platter; cover and keep warm. Meanwhile, cook pasta according to directions; drain and keep warm.



2. Add garlic to skillet; cook and stir for 15 seconds. Add zucchini, apple juice, rosemary. Bring to boiling; reduce heat. Cover and simmer for 2 minutes.



3. In a small bowl stir together wine and cornstarch; add to skillet. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Stir in tomatoes. Serve vegetables and pasta with chicken. If desired, garnish with rosemary springs.



Makes 4 Servings



Nutrition: Calories 326, Fat 10, Saturated Fat 2, Cholesterol 95, Carbohydrates 25, Fiber 2, Protein 33

Grilled Salmon with Garden Mayonnaise

4 6to 8 oz. skinless salmon fillets, cut 1 inch thick

12 oz. asparagus spears

1 Tbsp. olive oil

Sea salt or salt and freshly ground black pepper



1. Rinse fish; pat dry. Snap off and discard woody bases from asparagus. Brush asparagus and both sides of salmon with oil. Season both with salt and pepper.



2. For a charcoal grill, place salmon on greased rack of an uncovered grill directly over medium coals. Place asparagus on grill next to salmon. Grill for 8 to 12 minutes or until asparagus is tender and fish flakes easily, turning fish once halfway through grilling, and turning asparagus occasionally. (For gas grill, preheat grill. Reduce heat to medium. place fish and asparagus on grill rack. Cover and grill as above.)



3. To serve, arrange asparagus on plates. Top each with salmon. Spoon garden mayonnaise mix on top of salmon



Garden Mayonnaise: in a small bowl combine 1/2 cup finely chopped celery (1 stalk), 1/4 cup thinly sliced green onions, 1/3 cup mayonnaise, 1 Tbsp lemon juice and 2 tsp snipped fresh tarragon or 1/2 tsp dried tarragon, crushed. Makes 3/4 cup.



Makes 4 servings



Nutrition:

calories 501, fat 37, saturated fat 7, monounsaturated fat 9, polyunsaturated fat 16, cholesterol 107, sodium 313, carbohydrate 6, sugar 3, fiber3, protein 37, vitamin c 28, calcium 6, iron 18

Ravioli with Spinach Pesto

1 9 oz pkg refrigerated four-cheese ravioli or tortellini

12 oz baby pattypan squash, halved, or yellow summer squash, halved lengthwise and sliced 1/2 inch thick

3 1/2 cups fresh baby spinach

1/2 cup torn fresh basil

1/4 cup bottled caesar parmesan vinaigrette salad dressing

Shredded parmesan cheese (optional)



1. Cook ravioli according to package directions, adding squash the last 2 minutes of cooking. Drain.



2. Meanwhile, for pesto, in blender container combine spinach, basil, salad dressing, and 2 Tbsp water. Cover and process until smooth, stopping to scrape down blender as needed.



3. Toss ravioli mixture with pesto. Sprinkle with cheese.



Nutrition:

calories 218, fat 6, saturated fat 2, cholesterol 27, sodium 525, carbohydrate 31, sugar 4, fiber3, protein 11, vitamin c 38, calcium 13, iron 12

Curried Vegetable Soup

3 cups cauliflower florets

1 14 oz can unsweetened coconut milk

1 14 oz can vegetable or chicken broth

1 Tbsp curry powder

1/4 cup shopped fresh cilantro

2 cups frozen baby peas - vegetable blend

2 pita bread rounds, cut into wedges (optional)

1 Tbsp olive oil (optional)

Fresh cilantro sprigs and crushed red pepper (optional)



1. Heat broiler, In dutch oven combine cauliflower, coconut milk, broth, curry powder, and the 1/4 cup cilantro. ring to boiling over high heat. Reduce heat to medium-low. Simmer, covered, 10 minutes or until cauliflower is tender. Stir in frozen vegetable blend. Cook, uncovered, until heated through. Season with 1/4 teaspoon salt.



2. Meanwhile, place pita wedges on baking sheet. Brush both sidess with oil. Sprinkle wiht 1/4 tsp curry powder. Broil 3 to 4 inches from heat for 4 minutes, turning once, until golden. Serve soup with pita wedges. Sprinkle with cilantro and red pepper.



Makes 4 servings



Nutrition:

calories 138, fat 6, saturated fat 4, sodium 620, carbohydrate 19, sugar 6, fiber 4, protein 3, vitamin c 71, calcium 3, iron 12,


Almond Chicken Salad

4 green onions, thinly sliced

1 large carrot, shredded

1 red bell pepper, cut into 1/2 inch pieces

1/2 pound sugar snap peas, halved

2 cups chopped, cooked chicken breast meat

1/2 cup fresh cilantro leaves

1/2 cup blanched slivered almonds, toasted

2 Tbsp white sugar

2 Tbsp distilled white vinegar

1 1/2 Tbsp sesame oil

1 Tbsp teriyaki sauce

1 Tbsp ground dry mustard



1. In a large bowl, mix together the onions, carrot, red pepper, peas, chicken, cilantro and almonds. Set aside.



2. In a small bowl, whisk together the sugar, vinegar, sesame oil, teriyaki sauce and dry mustard until smooth. Pour over salad mixture and toss until coated. Sreve in pita pockets or on a bed of lettuce.


Makes 4 servings



Nutrition:

Calories: 344, fat 16.8, cholesterol 54, sodium 237, carbohydrate 20.3, dietary fiber 4.7, protein 27





~Ciao

Snack Time Tuesday

Okay.... so this video is really for packing food for a vacation; however, it has many useful tips and lots of yummy snack ideas!!!

Click HERE to view video!

~Ciao

My Abuela

I love my Abuela!!! She ROCKS!!!! Here she is during our Zumba class in Draper. She's so funny!! She's at the end in the red and white striped shirt!!!

~Ciao

Five Meal Friday

Welcome to Five Meal Friday...... I hope you enjoy the selections..... and don't forget to add a comment if you try one of the meals!

Turkey Chili Burgers with Spiced Ketchup

2 cup(s) marinara sauce
1 package(s) (1 1/4-ounce) chili seasoning, such as McCormick
3 chipotle peppers in adobo sauce, seeded and finely chopped
1 1/2 pound(s) ground white-meat turkey
4 ounce(s) cream cheese, softened
1/2 cup(s) bread crumbs, packaged
2 tablespoon(s) olive oil
8 hamburger-style rolls

1.Make the ketchup: Combine 1 1/2 cups marinara sauce, 3 tablespoons chili seasoning, and chipotles in a small saucepan over medium-low heat. Simmer for 10 minutes and keep warm.

2.Make the burgers: Heat oven to 400 degrees F. Combine the turkey, 2 ounces cream cheese, bread crumbs, and remaining chili seasoning and marinara sauce in a large bowl. Shape into 8 patties.

3.Heat olive oil in a large skillet over medium heat. Brown the burgers, 4 at a time, for 3 minutes on a side. Transfer to a baking pan. Place in the oven and cook for 8 more minutes. Serve each burger on a roll with 1 tablespoon cream cheese and ketchup.

Serves: 8

Nutrition Facts: Calories 362, Total Fat 20g, Saturated Fat--, Cholesterol 85mg, Sodium 594mg, Total Carbohydrate 27g, Dietary Fiber 2g, Sugars --, Protein 21g, Calcium --

Peanut Butter and Chocolate Chip Pancakes

1 cup(s) multigrain pancake mix, such as Up Country Organics
1 large egg
1/2 cup(s) all-natural peanut butter
1 cup(s) milk
1/2 teaspoon(s) vanilla extract
1 cup(s) semisweet chocolate chips
1 tablespoon(s) unsalted butter

1. Heat oven to 200 degrees F. Stir the pancake mix, egg, peanut butter, milk, vanilla, and chocolate chips together in a large bowl. Melt about 1 teaspoon butter in large, nonstick skillet over medium-high heat. Pour three to four 1/4-cupfuls of batter on the heated skillet to form pancakes and cook until the tops bubble and the edges begin to crisp. Turn and continue to cook for about 2 more minutes, until both sides are golden brown. Transfer pancakes to a baking pan and keep warm in the oven until ready to serve. Repeat with remaining batter.

Serves: 4

Nutrition: Calories 164, Total Fat 11g, Saturated Fat --, Cholesterol 23mg, Sodium 48mg, Total Carbohydrate 13g, Dietary Fiber 2g, Sugars --, Protein 4g, Calcium --

Marilyn's Mac and Cheese

2 cup(s) shell macaroni
1/4 cup(s)grated sharp Cheddar cheese
1/4 cup(s) grated Monterey Jack cheese
1/4 cup(s) grated provolone cheese
1/2 cup(s) sour cream
1 can(s) (15-ounce) diced stewed tomatoes, drained
1 tablespoon(s) unsalted butter
2 teaspoon(s) fresh oregano

1.Preheat oven to 350°F. Cook macaroni according to package instructions, drain, and transfer to a 4-cup casserole dish. Stir in remaining ingredients and bake until bubbling, about 30 minutes.

Serves: 6

Nutrition: Calories 255, Total Fat 12g, Saturated Fat --, Cholesterol 28mg, Sodium 283mg, Total Carbohydrate 28g, Dietary Fiber 1g, Sugars --, Protein 10g, Calcium --

Avocado and Ham Sandwiches

2 loaf(s) (about 18 inches each) ficelle
1/4 cup(s)butter, softened
2 tablespoon(s) Dijon mustard
1/8 teaspoon(s) coarse black pepper
3/4 pound(s) Virginia ham, sliced
3 large avocados, peeled and sliced

1.Cut each ficelle loaf into 3 equal pieces, and split each horizontally along one side, leaving the other side intact. Open the pieces so they lie flat.

2.Stir the butter, mustard, and pepper together until smooth, and spread on both sides of the bread. Layer with the ham and avocado, and sprinkle with the sea salt.

3. Wrap the sandwiches with parchment, and tie with a string to secure. Keep chilled and serve within 3 hours.

Serves 6

Nutrition: Calories 400, Total Fat 24g, Saturated Fat --, Cholesterol 45mg, Sodium 820mg, Total Carbohydrate 31g, Dietary Fiber 7g, Sugars --, Protein 15g, Calcium --

Cashew Chicken

1 10.75-oz. can condensed golden mushroom soup
3 Tbsp. soy sauce
1 tsp. ground ginger
1-1/2 pounds chicken tenders
1 16-oz. pkg. frozen broccoli stir-fry vegetable blend
1 4-oz. can (drained weight) sliced mushrooms, drained
1/2 cup cashews
Hot cooked brown rice* (optional)

1. In a 3-1/2- or 4-quart slow cooker, combine mushroom soup, soy sauce, and ginger. Stir in chicken, stir-fry vegetables, and mushrooms.

2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.

3. Stir cashews into chicken mixture. If desired, serve over hot cooked rice. Makes 6 servings.
*For really fast rice, use two 8.8-ounce pouches cooked whole grain brown rice and heat them in the microwave according to package directions.

Servings: 6

Nutrition: Calories 256, Total Fat (g) 8, Saturated Fat (g) 2, Monounsaturated Fat (g) 3, Polyunsaturated Fat (g) 1, Cholesterol (mg) 68, Sodium (mg) 1026, Carbohydrate (g) 13,
Total Sugar (g) 4, Fiber (g) 3, Protein (g) 31, Vitamin C (DV%) 29, Calcium (DV%) 2,
Iron (DV%) 9



~Ciao