Happy 2013 - Healthy Recipe Roundup!

Happy New Year!  If you're anything like me, you try to start the year off right with some healthier eating.  I've recapped some of my favorites from over the years.  After looking through some of my older posts, I found some recipes I'd forgotten about and haven't made in a while.  A couple of these recipes will definitely be on the menu over the next month or so.

Slow Cooker Sweet Potato and Black Bean Chili

Summer Shrimp Scampi

Spinach and Basil Pesto

Chicken Sausage with Apples

Shrimp Fried Rice - Under 500 Calories!

Pumpkin Oat Pancakes

Strawberry and Greek Yogurt Stuffed French Toast

I hope you try some of these recipes soon.  Have a safe and happy 2013!

Pumpkin Oat Pancakes

I think I mentioned the last time I posted a pancake recipe that I really, really love pancakes.  I also really, really love pumpkin.  This morning I decided to make pumpkin oat pancakes as I have a four mile training run ahead of me and I wanted something that would stay with me during the entire run.

A lot of people think to use pumpkin only in the fall, but pumpkin is a great low fat, low calorie food and it adds a great flavor to pancakes.  Canned pumpkin is a staple in my pantry and I use it year round.  I love using it since it adds no fat and I can feel better about inhaling a stack of pancakes!  :)

I noted that this recipe serves five to seven.  Since oat and wheat flours are used, the pancakes are a bit heavier and more hearty than say, buttermilk pancakes.  The recipe makes 15 pancakes and I figured two pancakes would make a good serving since they are on the heavier side.  However, this morning I had three since I am using my training run as an excuse to eat more!  :)

One great thing about these pancakes is they freeze well so you can make a batch over the weekend and warm them up during the week to have a quick, healthy meal on the go.

Pumpkin Oat Pancakes

Serves: 5-7

1 cup whole wheat flour

1 cup oat flour*

1 cup canned pureed pumpkin (not pumpkin pie mix) 

2 egg whites

1 3/4 - 2 cups of nonfat milk

1 T molasses

2 t baking powder

1 t baking soda

1 t salt

1 1/2 t pumpkin pie spice

Preheat a griddle or skillet and spray with nonstick spray.  To tell when the griddle is ready for use, I use a tip my mom taught me when growing up - Splash the griddle with a bit of water.  If the water sizzles, dances and evaporates, the griddle is ready. If not, it still needs to be warmed.

Add the dry ingredients to a bowl.  Add in the pumpkin, molasses and egg whites.  Start by adding 1 3/4 cups of the milk.  Whisk together and add more milk as needed.  You want the batter to be thin enough to easily pour onto the griddle, but not so thin that they'll run all over the griddle.  I used almost two cups of milk to get to the right consistency.

Once it's heated, pour the batter onto the griddle.  I find it easiest to use a spring-loaded ice cream scoop. It makes more evenly shaped pancakes and it's just less messy than using a ladle.  A 1/3 cup measure also does the trick.  Since these pancakes are a bit heavier than others, you can't use the bubble test to know when to flip them (top of pancake is covered in small bubbles).  I find they take about two minutes and then they're ready to flip.  You can lift one up and check for doneness.  If they're a golden brown, they're ready to flip.  If not, give them another 30 seconds or so and they should be ready.  Cook for another two minutes until done.  A good way to check if they're done is by lightly pressing on the center of a pancake.  If it springs back, it's done.

I served my pancakes with fresh blueberries and a bit of maple-agave syrup.  During the week, these would be great smeared with almond butter - Sort of a pumpkin-almond butter sandwich.  I would even serve these with some pumpkin butter, but I am definitely a sucker for 100% maple syrup!

Enjoy!

*I made my oat flour by placing steel cut oats in a food processor and pulsing until the oats were finely ground.  You can also buy oat flour but I figured since I already have oats in the pantry, it would save me money by just making my own.

Nutrition info (based on three pancakes):

Nutrition Facts

Serving Size 199 g

Amount Per Serving

Calories  231 Calories from Fat  16

% Daily Value*

Total Fat  1.8g 3%

Trans Fat  0.0g

Cholesterol  2mg 1%

Sodium  781mg 33%

Total Carbohydrates  44.3g 15%

Dietary Fiber  4.0g 16%

Sugars  8.4g

Protein  9.9g

Vitamin A 156% • Vitamin C 4% Calcium 24% • Iron 18%

Nutrition Grade A

* Based on a 2000 calorie diet

Toaster Oven Tostadas!

That's right.  Your eyes didn't fool you.  This is a recipe for tostadas...  Made in a toaster oven*.  They took me about 15 minutes total - From gathering the ingredients and making the tostadas to sitting down and enjoying them with a glass of Rioja.  The best part of this is there is little to no clean-up which is always a bonus on a work night.  They're healthy, filling and delicious.  Although this recipe is for one serving, you can quite easily make it for more.

¡Olé!

* While this recipe was made in a toaster oven, you can easily make these in a standard oven.

Toaster Oven Tostadas
Servings: 1

Two corn tortillas
Nonstick spray
1/2 cup canned black beans
A couple dashes of chipotle tabasco sauce (optional)
1/2 cup reduced fat shredded cheddar
2 T reduced fat sour cream
2 T salsa
1/4 cup lettuce, shredded
1/4 cup tomato, seeded and diced

Line a cookie sheet with foil and spray with non-stick spray.  Place the tortillas on the cookie sheet and lightly spray with nonstick spray (this helps crisp the tortillas).  Toast the tortillas on a low to medium setting until the tortillas' edges just begin to curl (about 3-5 minutes).  Remove the cookie sheet from the toaster oven and turn the oven to 300℉.

Place 1/4 cup of black beans on each of the tortillas.  Sprinkle tabasco sauce over the beans and top each tortilla with 1/4 cup of cheese.  Place the cookie sheet back in the preheated toaster oven and cook for about 10 minutes or until the cheese is melted.  Divide the lettuce, tomatoes, salsa and sour cream between the tortillas and enjoy.

Spinach and Asparagus Frittata

I love frittatas!  They're quick, easy and versatile.  Best of all, you can use whatever you have in the fridge. It's a great way to use leftover veggies from last night's dinner!  This frittata has the asparagus that was leftover from last night as well as the egg whites I had set aside when I made ice cream (post to come soon!).  :)

Like many frittatas, this one came together pretty quickly.  From start to finish, it took about 15 minutes which would make this a great weeknight meal or a last minute brunch dish.  Frittatas are great since you can add just about anything and can be served at any meal - Hot or cold!  The best part is that one serving of this frittata is 210 calories.  I served it along some Ezequiel toast (yum!) and grapes for some added, delicious fiber.

Recipe:
Serves 2

2 whole large eggs
3 egg whites
A couple tablespoons of water (optional)
1 cup raw baby spinach
1/2 cup cooked asparagus, cut into bite sized pieces
Salt & pepper to taste
1/2 cup shredded asiago cheese (or any cheese you like)
Nonstick spray

Heat a nonstick, oven safe skillet and coat with nonstick spray.  Preheat broiler on high and move one of the racks directly under the broiler.

Beat the eggs.  If you'd like to slightly increase the volume, add 1 - 2 T of water (I added about 1T).  Once the skillet is warm, add the asparagus and heat through.  Add the spinach and toss with asparagus to wilt slightly.  Pour eggs over the veggies and stir slightly and sprinkle with salt and pepper.  Cook until the eggs are almost done and sprinkle with the cheese.

Place the skillet under the broiler and cook for a few minutes until the cheese is melted and browned.  I usually leave the door propped open while the frittata is cooking because the frittata can go from browned to burned in a matter of seconds!  Cool slightly and cut frittata into quarters.  Enjoy!

Lightened Up Ricotta Pancakes

One of my all time favorite foods is buttermilk pancakes.  I tend to think of myself as a pancake snob.  I grew up with my mom making pancakes from scratch - No mix.  From scratch.  Fluffy, tender buttermilk pancakes.  From scratch.  I tend not to order them at a restaurant because 99.99999% of the time, I'm disappointed and really annoyed that I wasted my calories on bad pancakes!

Over the years I've tried different variations of pancakes - Sweet potato pecan and banana chocolate chip, to name a couple.  Lately I've been hearing or reading a lot about ricotta pancakes, so I felt it was a sign that I should finally make them (not to mention it was a great way to use up my almost expired ricotta cheese!).  :)  With all this snow and cold we've been having lately, I've been craving warm, hearty breakfasts during the week.  I usually try to have light breakfasts on weekdays and keep the pancakes for the weekends.  However, since ricotta pancakes are made with whipped egg whites they are lighter than most buttermilk pancakes.  Last Friday was the perfect time to make them.  They come together pretty quickly so I was able to make them before sitting down on my sofa to work from home.  :)

I modified the recipe I found on Williams Sonoma which called for ricotta cheese and milk.  I assumed both the cheese and milk were the full fat version, so I used fat free instead.  Also, this recipe makes 12 - 14 pancakes, but I stretched mine to make 20.  Topped with a blueberry sauce I made (about 25 calories for 1 T), these end up being around 300 calories per serving (3 pancakes and 2 T of blueberry sauce).

These pancakes are light and fluffy and the lemon zest adds a nice, clean flavor.  The blueberry sauce is sweet, without being overly-sweet, which compliments the tanginess of lemon in the pancakes.

Yield: about 20 pancakes
Ingredients:
For the blueberry sauce:
6 oz blueberries, rinsed and drained
2 T sugar
1 1/2 t cornstarch
1 1/2 t cold water

For the pancakes:
1 cup fat free ricotta cheese
1 cup skim milk
3 large eggs, separated
Zest and juice of 1 lemon
1½ cups cake flour*
1 tbsp. baking powder
¼ tsp. salt
¼ cup sugar

*You can substitute ¾ cup all-purpose flour plus 2 tablespoons of cornstarch per 1 cup of cake flour.

Directions:
To make the blueberry sauce, combine the blueberries and sugar in a medium saucepan set over medium-high heat.  Cook, stirring occasionally, until the berries begin to release some of their juices and the mixture is simmering.  Combine the cornstarch and water in a small bowl; whisk until smooth.  Add the cornstarch mixture to the blueberries and mix well.  Reduce the heat to medium and let cook, stirring occasionally, until the mixture comes to a low boil and thickens slightly.  Remove from the heat and keep warm if desired.  The sauce will thicken slightly as it cools.

Unfortunately, this picture doesn't do the sauce justice.  It's a beautiful blue but you can't really tell against the red tablecloth background.  :(

To make the pancakes, combine the ricotta, milk, egg yolks, lemon zest and lemon juice in a large mixing bowl.  Whisk to combine.  Add in the cake flour, baking powder and salt and mix just until incorporated.  In another clean, dry mixing bowl, beat the egg whites on medium-low speed until foamy.  Increase the mixer speed to medium-high and continue to beat, adding the sugar gradually, until medium-soft peaks form.

Fold one third of the egg white mixture into the ricotta mixture with a spatula until completely incorporated.  Add in the remaining egg whites and fold in gently until the mixture is smooth and light.

Heat a griddle or skillet over medium heat.  Grease as needed.  Ladle a scant ½ cup of batter onto the cooking surface for each pancake.  Allow to cook until bubbles begin to form on the top surface.  Use a large spatula to carefully flip the pancake and cook the other side until light golden and cooked through.  Repeat with the remaining batter.  If desired, keep finished pancakes warm in a 200˚ F oven until all the batter is cooked.  Serve warm with fresh blueberry sauce.

Source: pancakes from Williams Sonoma, blueberry sauce is a CB (Cate's Bites) original

Nutrition info (per pancake): 77 calories, 2g fat, 3.6g protein.  2T of sauce: 52 calories, 0.1g fat, 1g fiber, 0.3g protein

Shrimp Fried Rice for Under 500 Calories per Serving!

One of my favorite indulgences is Chinese food, but it's loaded with fat, calories and sodium.  I can't remember the last time I ate Chinese food but I was craving it the other night.  I decided to peruse my pantry, refrigerator and freezer and found all the makings for shrimp fried rice.  The good thing is I tend to have all the ingredients on hand at all times which is perfect to toss together this quick and healthy weeknight meal.  This one pot (well, skillet) wonder contains all the components of a well-balanced meal  - Vegetables, lean protein and whole grains.

Recipe (Serves 2 - 1.5 cups of rice and veggies and 4 oz shrimp)

1t canola oil (or any light oil)

8 oz raw, peeled shrimp

2 cups of cooked, brown rice (or whichever type of rice you prefer.  I used Stop & Shop's Steam Ready pre-cooked frozen brown rice)

2 medium carrots, peeled and chopped

2 celery stalks, chopped

1/2 medium onion, chopped

3/4 cup snow peas cut in half

1 T crushed garlic

1 t crushed ginger (fresh can be used but I always have jarred crushed ginger on hand)

1 - 2 T reduced sodium soy sauce

1 t teriyaki sauce

2 t dried red pepper flakes (adjust to taste.  I like mine on the spicier side)

1 whole egg and two egg whites, beaten

salt and pepper to taste

NOTE: Any veggies can be used.  I've used frozen corn and peas in the past.  Basically, use any combination of veggies you like.

Prepare rice according to package directions.  Salt and pepper the shrimp and set aside until ready to cook (not too much salt as both the soy sauce and teriyaki sauce are loaded with sodium).

Add oil to the skillet and preheat on a medium flame.  Begin preparing the veggies - cut the carrots, celery and onions into a small dice.  Cut the snow peas in half.  Once the oil is warm enough add the carrots, celery and onions.  Cook for about 3 minutes then add in the snow peas.  Cook until soft, about 3 - 4 minutes.

Add in the shrimp and cook until just pink, about 4 minutes (It's important not to cook the shrimp too long at this point as you still need to cook a few more minutes after adding the eggs).  Add in the cooked rice, soy sauce, teriyaki sauce, garlic, red pepper flakes and ginger and combine.  NOTE: I added in 1 1/2 T of soy sauce but you may want more or less.

Make a well in the center of the skillet and pour in the eggs.  Let sit for about a minute then begin to scramble then combine the eggs with the rice, veggies and shrimp.  Cook for another minute or until the eggs are completely cooked.  Add salt and pepper to taste if necessary.

Nutrition info:

1 cup brown rice: 140 calories, 1g fat, 2g fiber, 3g protein

Veggies, 4 oz shrimp and seasonings: 265 calories, 6.5g fat, 4.8g fiber, 34.2g protein

Oatmeal Brulee

One of my favorite winter breakfasts is oatmeal - Creamy, sweet and warming oatmeal!  I remember on cold, snowy mornings my mom would have a pot of oatmeal cooking and we'd fill our tummies before heading to school.  We used to eat it with brown sugar, raisins and milk - What a way to ruin such a great, naturally healthy food.  When I make oatmeal now, I still like it sweet, but I try to keep the sugar content low.  I'm not a fan of the packages of instant oatmeal since they're loaded with artificial ingredients.  At work I keep a bag of quick cook oats mixed with dried blueberries in my desk so I can have oatmeal whenever I crave it.  I sprinkle a bit of brown sugar on top because I still enjoy a bit of sweetness.

I found the idea for oatmeal brulee on one of my favorite blogs, Annie's Eats.  I stumbled upon it a few months ago and decided this morning would be perfect to try it.  We just survived Nor'Easter #1,528 of the season, so I thought oatmeal would be a great breakfast.  Annie's recipe calls for strawberries and bananas, neither of which I had on hand so I looked in my refrigerator and found blueberries and raspberries - I figured they would be a great combination.  The brulee comes together in about 10 minutes which makes this great for the week as well as the weekend.  You broil the oatmeal and fruit quickly so the oats remain creamy while a sweet crunch forms from the brown sugar.  Below is how I made the brulee this morning and I have also added variations.

Oh, did I mention the entire bowl is under 250 calories?!

Ingredients (makes 1 serving):

Water

Oats (I used Country Choice Organic Multi-Grain Hot Cereal, but any oats will do)

Dash of salt (optional)

Dash of vanilla extract (optional)

Pinch of cinnamon (optional)

1/4 c blueberries

1/4 c raspberries

1 T packed brown sugar

Cook the oats according the the package details.  I used one cup of water, a pinch of salt and 1/2 a cup of oats which made just over a 1/2 cup of oatmeal.  While the oats are cooking, preheat your broiler.  Place an oven rack as close to the broiler as possible.  Once the oatmeal is done, remove from heat and add in cinnamon and vanilla, if using.  Place oatmeal in an ovenproof bowl and top with fruit.  Sprinkle brown sugar over the fruit and oatmeal and place under the broiler.  You can also use a kitchen torch to have better control over the browning.  I don't have a torch, but it is on my list of kitchen wants.  :)  Remove the bowl from the oven when sugar is browned and crisp, about 2 -3 minutes.  A great side to the oatmeal would be some yogurt to up the protein factor or even some scrambled egg whites which could be done while the oatmeal is cooking.

Enjoy!

1/2 c oatmeal: 130 calories, 1g fat, 5g fiber, 5g protein

1/4 c blueberries, 1/4 c raspberries, 1 T brown sugar add about 85 calories

 Variations

Cranberry-Almond: 1 T slivered almonds and 1/4 c dried cranberries.  Substitue almond extract for vanilla.

Coconut-Macadamia: 1 T chopped macadamia nuts and 1 T flaked coconut

Blueberry-Almond: 1T slivered almonds and 1/4 c blueberries.

Chocolate-Walnut: 1T chopped walnuts and 1T chocolate chips

I didn't do the math on the variations but adding nuts (not to mention chocolate chips) will obviously increase the fat and calorie content.  While many nuts contain good fat and help to keep you fuller longer, it is still fat, so use in moderation.

Cate's Lemon Dijon Chicken

I resolved to post healthier recipes this year instead of the high fat and sugar (but oh so delicious!) recipes I've been posting.  So, here's another - Cate's Lemon Dijon Chicken.  I can't take full credit for the recipe.  I just pulled together parts from some of my favorite recipes and rolled them into one.

This dish comes together quickly which makes it perfect for a weeknight meal.  It's tangy and light, which is just yummy to me!  It would be great served over egg noodles or polenta.  I served mine with a medley of roasted veggies - Carrots, parsnips, potatoes and Brussels sprouts.

Here's the recipe:

1t oil (I used canola but any light-tasting oil will work)

4 - 4 ounce boneless, skinless chicken breasts

1 1/2 cups low-sodium chicken broth

Juice of one lemon (about 2 T.  I like my chicken a bit lemony.  If you like less, start with 1/2 a lemon and increase the juice to taste)

1T Dijon mustard

1 t garlic, diced (fresh if you have it.  I only had it in a jar)

1t fresh, chopped thyme (dry will work too, but use about 1/2 t)

1t unsalted butter

Salt & pepper, to taste

Prep:  Sometimes chicken breasts are not even and need to be pounded out to even thickness.  If necessary, place the chicken between two pieces of plastic wrap and pound with a meat tenderizer, rolling pin or a small frying pan until the chicken is even in thickness.

Preheat a nonstick skillet with oil on medium-high heat. While the pan is heating up, salt and pepper the chicken on both sides.  Once the skillet is hot enough add the chicken.  Cook until browned, about 5 minutes.  Turn the chicken and cook another 4 - 5 minutes until browned and just undercooked (the chicken will finish cooking later when you return it to the pan after the sauce is made).  Remove chicken, put on a plate and cover loosely in foil.

Turn the heat up high and add the chicken broth to the pan.  Scrape the bottom of the pan to loosen the brown bits left from the chicken.  After the broth simmers for about a minute, add the lemon juice.  Keeping the flame on high, simmer the juice and broth until reduced by half, about 4 minutes.  Whisk in the Dijon and simmer for one minute. Turn down the heat to medium and add in the garlic, thyme and butter.  Once the butter is melted add in the chicken and the juices that gathered on the plate.  Finish cooking for about five minutes or until the chicken is done.

Nutrition info (1 chicken breast and 2 T of sauce): 246 calories, 11g fat, 1.6g carbs, 34g protein