Southwestern Vegetable Soup

It's been awhile since I last posted a recipe. With the weather turning colder this soup will warm you on those cold winter days!

Southwestern Vegetable Soup

1 small potato peel and diced small.
1 1/2 cups of low fat low sodium chicken broth.
2 8 oz. cans of low sodium tomato sauce
1 16 oz can of low sodium black beans
1 cup corn
1 small zucchini chopped
1 small yellow squash  chopped
1 small onion diced
1 stalk celery
1 large carrot
1 jalapeno diced 
1 tablespoon cumin powder
1 tablespoon chili powder
2 cloves garlic
Place all ingredients with 16 oz. of water into stock pot bring to a simmer on low-medium heat, for about 1 1/2 hours. Stir occasionally. The last 15 minutes of cooking add 1/2 cup chopped cilantro. Enjoy with baked tortilla chips! Spices can be adjusted to your taste. Makes about 8 cups. Here is the nutritional breakdown.
1 cup=126 calories, 0.6 grams of fat and 8 grams of fiber!

                Asian Style Ginger Sesame Green Beans

I love Asian food. I usually don't care for crunchy green beans. I tried these the other day at a restaurant and decided to try making them lower fat. Here is what I did!

                                                  The Ingredients

                                      Ms. Ginger wanted her own close up!
                                         (you can use fresh grated ginger)

1 14 oz bag of frozen green beans
   Par boil for 4-6 min in water, then drain.

Whisk together the following in a bowl:
2 Tablespoons low sodium soy sauce.
2 Tablespoons of water.
1 teaspoon of ginger.
1 crushed clove of garlic
1 teaspoon of red pepper flakes
1 Tablespoon of rice wine or red wine vinegar.
1 Tablespoon of Splenda.
1 Tablespoon of cornstarch. (whisk until lumps are gone)

Spray large skillet or wok with non-stick cooking spray bring to a med-high heat. Add drained green beans. Add ginger mixture toss and  coat till covered.
Sprinkle 1 Tablespoon of sesame seeds over beans.
Enjoy!
Makes 3.5 servings: 58 Calories per serving 1.25 grams of fat.

As with all recipes know your food allergies!

                           Remade "Fried" Green Tomatoes
I have been asked several times the Summer to come up with a recipe for "fried" green tomatoes. I finally have got around to making these and I don't know why I waited so long. This is my favorite recipe that I have done so far. They have a wonderful crunchy outside and when you bite into them you get that tangy goodness. These don't have that greasy batter coating that falls off when you eat them. I baked mine on a baking sheet elevated on a wire rack so the coating gets crunchy on both sides. I dusted them lightly in flour. Then coated in egg wash. You can use a real egg or 1/4 egg beater. Then in the cornmeal and panko coating.

1 large green tomato (slice into 8 pieces about 1/4 inch thick)

First step (lightly dust in mixture)
1/2 cup plain flour for dusting
1/4 teaspoon of black pepper

Second step (egg wash)
1 med egg beaten or 1/4 cup egg beater

Third step (dredge in coating mixture)
1/2 cup panko
3 Tablespoons of cornmeal
1 teaspoon paprika
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon black pepper

Place on wire rack that has baking sheet beneath it and has been sprayed with nonstick cooking spray. Bake at 375 degrees for 40 minutes until tomatoes are browned and give slightly to the touch. Enjoy!
Makes two servings
160 Calories and .75 grams fat

                                    Hungry Girl inspired Black Forest Cake

Twenty years ago today my wife and I were married. Our wedding cake was a Black Forest Cake bought at a Kroger. We decided with the help of Hungry Girl  http://www.hungry-girl.com/home   to recreate that cake but make it lower in fat and calories than the original. Here is what we did. Thanks to my wife for the write up on the recipe and the nutritional breakdown!

Reduced Calorie Black Forest Cake

2 ounces (or 1/2 of a 4 ounce box) of sugar free fat free instant chocolate pudding
1 - 8 ounce tub of fat free Cool Whip
1/2 (or 1 3/4 cups) of a devil's food cake mix
1/2 of a 15-16 ounce can of reduced sugar cherry pie filling
1 medium banana, very ripe and well mashed
1 cup (liquid cup measure) of club soda
2 T of semisweet mini chocolate chips
1/2 t baking powder
Nonstick spray
1 - 9" nonstick round pan
1 - 9" parchment paper circle to fit bottom of pan (optional but helps)
Large plate or cake plate
Wire rack for cooling

Preheat oven to 350 degrees. Place the parchment paper circle into the pan, then apply nonstick cooking spray to the paper.

In a bowl, place the cool whip. Gently fold the dry pudding mix into the cool whip till blended.  Set aside into the refrigerator.

In a large bowl, stir together the cake mix and baking powder.  Add the club soda and mashed banana.  Whisk until blended.

Pour the cake batter into the prepared cake pan. Bake at 350 degrees for 30 minutes or until a toothpick inserted in the center is mostly clean.  Cool in the pan just long enough to be able to handle, then carefully remove the cake and place onto a wire rack to cool completely.

To assemble: Carefully split the cooled cake into 2 layers.  Place the top layer upside down onto a cake plate.  Put 1/2 of the cool whip mixture onto the layer and spread evenly.  Sprinkle 1T of the chocolate chips throughout the layer.  Place the second cake layer on top.

With 2 tablespoons (silverware spoons) form spoon sized portions of the cool whip mixture.  Arrange these around the cake in a circle. Take the cherry pie filling and spread on top of the cake.  Take the remaining 1T of chocolate chips and sprinkle them around the edge with the cool whip mixture.

Chill in the refrigerator until ready to serve or place in the freezer for 15-20 minutes prior to placing in the refrigerator.

Yield:  6 servings:  278 calories,           
          4 grams fat
              OR
         8 servings:  208 calories
         3 grams fat

This is the link to the original recipe from Hungry Girl that we used.
 http://www.hungry-girl.com/weighin/printable-recipe/754

Re-made Enchilada Casserole

 A friend of mine told me about this recipe, knowing that I love any Mexican type food. I looked at it and thought that it needed a makeover. So here is what I did.
Here is the link to the original recipe.

Here is my version:

2 cups low sodium chicken broth
1 teaspoon poultry season
2 Tablespoons cornstarch
1/2 cup cold water
Bring chicken broth with poultry season to a boil. Remove from heat. Mix cornstarch in 1/2 cup cold water till dissolved. Slowly add to broth till thickened.

Then add:
1 can low sodium pinto beans washed and drained
3 corn tortillas cut into strips
12 oz. cooked chicken breast chopped
3 Tablespoons of low sodium tomato paste
1 teaspoon chili powder
1/2 teaspoon garlic powder
1 can chopped green chilies
1/2 tablespoon of chili flakes
 Mix all ingredients and place in a 8x8 baking dish.
Top with 1/2 cup shredded 2% Mexican Cheese or Monterrey Jack Cheese.
Bake at 350 degrees for 25 minutes.
Makes 4 Servings

237 Calories per serving 5.1 grams of Fat 22 Grams Protein 6 grams Fiber

Chicken Chili Lime Burgers...inspired from Trader Joes.

A good friend, Val told me about Chicken Chili Lime Burgers from Trader Joe's. I have been waiting patiently for our store to open where I live. But I could not wait any longer. So I decided to make my own. Here is the recipe.

                                                 The ingredients.

Chicken Chili Lime Burgers

1 pound lean ground chicken
1 small onion chopped fine
1/2 red bell pepper copped fine
2 cloves garlic crushed
1 cup cilantro chopped fine
1 lime juiced
2 teaspoons of crushed red pepper flakes
1/2 cup smashed black beans low sodium.

Combine all ingredients in a mixing bowl. Form into 5, 3oz. patties. Fry in a nonstick skillet with a coating of nonstick spray till done.  
Calories are 193 per burger Fat 2 grams 20mg sodium

I had it on a "Healthy Life" bun for 80 Calories, with 2 Tablespoons of homemade guacamole for 48 Calories and 5 Grams fat.

How to make a pizza crust without flour....

   A good friend of mine sent me a  recipe for a "Cauliflower Crust Pizza". Here is the link.
 http://www.eat-drink-smile.com/2011/04/cauliflower-crust-pizza.html
It uses cauliflower as the base for the crust instead of flour. You cauliflower in the crust is unrecognizable.  The calories and fat grams were too much for me in the original recipe.The crust alone 589 calories and 40.5 grams of fat. So as I always do I reduced it down to a more manageable amount.  I made two versions. One with 2% Mozzarella  cheese, that I ate. My wife's was made with powdered Parmesan. Your toppings can be any you like. Here is my version.

Cauliflower Crust Pizza Remix
                                                                        Cal                  Fat
1 c cauliflower, cooked and riced                        58                   0
1/4 cup Egg Beaters                                           30                   0
2 T Prego Light Basil and Tomato
Spaghetti Sauce (75 cal/1/2 cup)                         19                   0.4
1/2 cup Fresh Spinach (sautéed in N/S Spray       20                   0
1 Roma Tomato                                                 5                    0
8 slices turkey pepperoni                                    35                   2
1/4 cup 2% shredded Mozzarella (crust)              80                   6
1/4 cup 2% shredded Mozzarella (top)                80                   6
2 T diced fresh mushrooms                                 0                   0
Italian seasoning and garlic powder                       0                   0

Total for entire 9" inch pizza (approximately)      327                14.4

                                           Riced cauliflower





One medium head of cauliflower broken down and chopped place in a in a food processor. Don't try the whole head at once do in segments. Process until you get a rice consistency. In a microwave safe  dish with a lid add 2 1/2 cups if the riced cauliflower. DO NOT add water. Cook on high for 8 minutes. Stir after 4 minutes through the cooking time. Let cool for a few minutes. This is enough for 2 -9" pizza's.
Place 1 cup of cooked riced cauliflower in a mixing bowl with 1/4 cup of egg beater. 1/4 cup of   2% mozzarella Cheese or the other version I made use 4 teaspoons of powder Parmesan cheese. I also added Italian seasoning and  garlic powder. Gradually stir all ingredients and form into a ball. Line a baking sheet with parchment paper and turn mixture out onto the paper. From the center of the ball begin pressing down with a spoon and form into a round disk about 1/4 thick and 9" round. Bake at 400 degrees for  about 15 minutes or until the crust becomes firm and slightly browned. Take out of oven and add whatever toppings you like. Place under broiler with door slightly ajar and let broil until cheese is melted.
                 

 Cauliflower crust before baking. Parmesan at top. Mozzarella cheese bottom.

                                Closeup of mozzarella crust after baking.


 Parmesan Cheese Cauliflower Crust Pizza
                                                                          Cal                 Fat
1 c cauliflower, cooked and riced.                         58.                    0
1/4 cup Egg Beaters.                                            30.                    0
2 T Prego Light Basil and Tomato
Spaghetti Sauce.                                                  19.                  0.4
4 t Parmesan cheese (powder in can) - crust.         40.                    3
1/2 cup sautéed fresh spinach in N/S spray.           20.                    0
1 Roma tomato.                                                   5.                    0
2T diced fresh mushrooms.                                   0.                    0
Oregano, garlic powder, black pepper.                    0.                    0

Total for entire 9" inch pizza (approximately).       172.                4.3

We will defiantly make these again. Enjoy!

Broiled Ginger Glazed Salmon

 

I wanted to try something different with fish so this is what I made. Not my recipe,here is a link to it. http://www.food.com/recipe/ginger-glazed-salmon-51577
I did not use the pineapple preserves, instead used fresh pineapple that I grilled with some of the sauce. Think I will grill the salmon next time also!

Baked Vegetable Egg Rolls

I love Chinese food . One of my favorite things are egg rolls. Since they are deep fried I never get to have them. Each one of those are about 200 Calories and 12g of fat. So I thought of a way to make my own that are lower in both. These are baked. I bought all of the ingredients at our local Meijer Grocery. I ended up making five but with more careful measuring of the filling they will make 6. Still working on a sauce for these!

Egg rolls - yield 6 rolls

Nutrition information:  76 cal,  0.2 g fat per roll

6 egg roll wraps
1 10-12 ounce package oriental style stir fry veggies (Chinese cabbage, water chestnuts, shredded carrots)
1/2 of a 5-7 ounce package bean sprouts
2-3 small scallions, thinly sliced
1 T light Kikkomann soy sauce
1 t ginger
1 t red pepper flakes
2 cloves crushed garlic
1/2 t cumin
Pam spray Cookie sheet with parchment paper

I chopped the veggies up to make them a smaller size. Sauté veggies with seasonings in lightly sprayed nonstick pan or wok on medium heat about 2-4 minutes till they just begin to wilt.  Remove from heat, place in bowl to cool. 















  




Place egg roll wrap in front of you with points top to bottom.  Put about 1/4-1/2 cup veggie mixture in each wrap. 

   Wrap according to directions on egg roll package (see picture to the right) 

 













Place wrapped rolls onto baking sheet with parchment paper. Lightly coat rolls with nonstick spray. Bake at 350 for 20-25 minutes, turning halfway through baking time until lightly browned.  Enjoy!!!!!!!!

Chinese Meatball Soup

I love Chinese food. But so much of it is full of fat and sodium. Last week I tried a Chinese meatball noodle soup where I work. Needless to say it needed alot of help and it got my mind to working on making it better.

Chinese Meatball Soup

1 lb. ground turkey (I use http://www.jennieo.com/products/4-Lean-Ground-Turkey )
1/4 cup panko bread crumbs
1 egg serving of egg beaters
1 T. low sodium soy sauce
1 T. grated fresh ginger
1 garlic clove crushed
1 t. red pepper flakes
2 green onions chopped
Combine all ingredients together form into 25 small balls. Place on baking sheet lined with parchment paper. Bake at 375 for 40 min. till just browned.

For the soup.
1  14.5 oz. carton of low sodium chicken broth. I use http://www.swansonbroth.com/productpopup.aspx?product=nutrition_natchickbroth&prd_product_id=2448
6 cups Nappa cabbage chopped
1 t. red pepper flakes
1 t. grated ginger
2 green onions chopped and added as garnish 
Combine all ingredients in a medium stock pot.. Bring to a boil then turn down. Add meatballs and simmer for about 15 min. Enjoy!

Nutrition info: Makes 5 servings. 225 Cal., 8.9 g. fat, 60 mg chol., less than a gram of fiber.

Baked Panko Onion Rings

I love onions. Raw or cooked I can eat them anyway they can be fixed. My all time favorite way is onion rings. I have always had a love affair with fried foods. Since my change in eating habits that is a big no no. So while on the way home from work today I passed a White Castle. The smell of burgers and onions cooking was so intense. It  put my mind to working on what I could make tonight tonight that would satisfy my craving for those greasy steamed wonders. So I made a turkey burger, but my best idea was the onion rings that I came up with. Here is the recipe.

Baked Panko Onion Rings

1 Large Sweet Onion cut in  1/4 inch slices and broken apart to make rings.
1/4 cup plain flour
Two servings of egg beaters with 3 Tablespoons of skim milk wisk together.
1/2 cup Panko add 1 Tablespoon of Paprika, 1/2 teaspoon of garlic powder and 1/2 teaspoon of black pepper.

Place onion rings in container dust with flour, shake excess.
Individually place onions in egg mixture then coat with Panko mixture.
Place onions on baking sheet that has been sprayed with non-stick spray. Making sure that they are in a single layer. Bake on 350 for 20-30 minutes till brown. Makes two servings at 165 calories and 1.5 grams of fat. 


Enjoy and let me know how you like them!

Biggest Loser "Broke Bean Stew"...thanks Val and Victoria!

Val, a friend of mine from a weight loss group that I belong to on Facebook, posted about this recipe from "The Biggest Loser" cookbook. I love soups and as soon as I saw it I knew I had to make it. Instead of the spinach that is in the recipe I used kale and red chard. Both are full of nutrients, you can read about kale here: http://www.webmd.com/food-recipes/features/the-truth-about-kale and about red chard here:http://www.webmd.com/diet/features/swiss-chard-9-healthy-facts. I used about 6 cups of each and put it in at the end and let it cook about a hour more. Also the recipe called for two cans of fire roasted tomatoes. I used one can of those and a can of Rotel Mexican Tomatoes & Green Chilies. The beans I used were a can of black beans, pinto beans, kidney beans and a can of lima beans that I added at the end. I tried to use low sodium on as much as I could find. Here is a link to the original recipe.http://www.nbc.com/the-biggest-loser/exclusives/nutrition/healthy-eating/

 Well as every good southerner knows, you have to have cornbread with a meal like this. I have tried different recipes, but this is what I have come up with to make a good lower calorie and lower fat pone of cornbread. I am not of the sweet cornbread persuasion, so you will not find in sugar in this one. You will only find that in the Ice Tea, and then its Splenda or Sweet N Low for me!

Here's the recipe for the cornbread.                       

2 cups cornmeal
3/4 cup skim milk
2 Tbsp veg oil
1/4 cup egg beater 
Add water as needed to thin batter. Preheat oven to 375. Add oil to a 9x9 baking pan. Place on oven till it just sizzles. Mix dry ingredients. Add egg beater and milk. Mix. Add about 3/4 of hot oil to batter and mix. Add just enough water if needed to thin batter. Pour in pan place in oven for about 20-25 min. Until brown on top. Makes 12 servings. 121 calories 3.5 grams fat fiber is roughly 1.5 grams.


Another friend from the group, Victoria  gave the recipe its name "Ashley's Kentucky Cornbread".She even put it on her blog as well.http://eat2.blog.com/ Thanks Victoria!

This is my first attempt at blogging.

Over the past two years I have lost 161 pounds. In January of 2010 I started out at 421, as of today I am down to 260. When people ask me how I did it I tell them I started out with making small changes in how I eat. I then added more physical activity as the weight came off. First I cut out fried food and late night snacking .I always try to make 6pm my cut off from my eating. Sometimes though I would have a small snack but would limit it to around 100 calories. The biggest gains I made in my weight loss was over last Summer. I went veggie crazy. Grilled veggies, baked veggies and steamed veggies.As you can see by the picture below this is what I try to make my meals around. To get my protein I use turkey, chicken, fish as my main sources. I will try to get new recipes on here at least weekly as I try new things.Also I would like to thank three people who encouraged me to try my hand at blogging. Brian, Victoria and Sissy.  Lastly I would like to thank my wife Angela for getting me started with my weight loss. She kept me on track when I wanted to quit. I still love food but I finally learned when to say no to it.