Whipped sweet potatoes are a great side dish for South Beach Dieters (Phases 2 and 3). They're nutrient-dense, flush with fiber, and rich in beta-carotene and vitamin C. Most importantly, they won't set off cravings like traditional mashed potatoes can. Plus, they're absolutely delicious for Thanksgiving dinner — or any time at all!
2 Servings
Ingredients
1/2 pound sweet potatoes
2 tablespoons low-fat buttermilk
1/4 tablespoon trans-free margarine
1/4 teaspoon kosher salt
1/8 teaspoon white pepper
Pinch of nutmeg
1/8 teaspoon allspice
2 tablespoons chopped pecans (optional)
Instructions
Peel potatoes and chop into medium-sized chunks. Cover with water in large pot and boil until pieces are easily pierced with a fork. While sweet potatoes cook, toast pecans on rimmed cookie sheet. Remove sweet potatoes from water, add buttermilk, margarine, and spices, and mash together. With hand mixer or immersion blender, whip potatoes until smooth. Transfer potatoes to serving dish and top with chopped pecans. Serve immediately, or keep warm, uncovered, in a 200° F oven.
Chicken Meat Loaf
from my fav... real simple
2 eggs
2 tablespoons Dijon mustard
1 tablespoon olive oil
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon plus 2 teaspoons tomato paste
3 garlic cloves, peeled
1 small yellow onion, quartered
1 small carrot, peeled and cut into large pieces
3 steamed chicken-breast halves pounded to 1/4-inch thich
2 scallions, thinly sliced
1/2 Golden Delicious apple, peeled and grated
1 cup bread crumbs
1/3 cup shelled pistachios
3 tablespoons maple syrup
Heat oven to 400°F. Lightly coat a 9-by-3-inch loaf pan with cooking spray and set aside.
In a large bowl, whisk together the eggs, mustard, oil, salt, pepper, and 1 tablespoon of the tomato paste. In a food processor, chop the garlic, onion, and carrot until finely chopped. Transfer to the bowl. Finely chop 2 chicken-breast halves (about 1/8-inch dice), and cut 1 chicken-breast half into 1/2-inch pieces. Add to the bowl along with the scallions, apple, and bread crumbs. Using your hands, mix to combine well.
Place half the meat-loaf mixture in the pan. Sprinkle on the pistachios in 1 layer. Top with the remaining meat-loaf mixture, pressing gently. Bake for 20 minutes.
Meanwhile, whisk together the maple syrup and remaining tomato paste. Brush the glaze over the meat loaf and return it to the oven for 10 minutes. Remove and let rest, covered with foil, for 10 minutes before serving.
Yield: 4 servings
NUTRITION PER SERVING
CALORIES 490(0% from fat); FAT 17g (sat 3g); CHOLESTEROL 196mg; CALCIUM 132mg; CARBOHYDRATE 41g; SODIUM 1095mg; PROTEIN 43mg; FIBER 4g; IRON 4mg
2 eggs
2 tablespoons Dijon mustard
1 tablespoon olive oil
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon plus 2 teaspoons tomato paste
3 garlic cloves, peeled
1 small yellow onion, quartered
1 small carrot, peeled and cut into large pieces
3 steamed chicken-breast halves pounded to 1/4-inch thich
2 scallions, thinly sliced
1/2 Golden Delicious apple, peeled and grated
1 cup bread crumbs
1/3 cup shelled pistachios
3 tablespoons maple syrup
Heat oven to 400°F. Lightly coat a 9-by-3-inch loaf pan with cooking spray and set aside.
In a large bowl, whisk together the eggs, mustard, oil, salt, pepper, and 1 tablespoon of the tomato paste. In a food processor, chop the garlic, onion, and carrot until finely chopped. Transfer to the bowl. Finely chop 2 chicken-breast halves (about 1/8-inch dice), and cut 1 chicken-breast half into 1/2-inch pieces. Add to the bowl along with the scallions, apple, and bread crumbs. Using your hands, mix to combine well.
Place half the meat-loaf mixture in the pan. Sprinkle on the pistachios in 1 layer. Top with the remaining meat-loaf mixture, pressing gently. Bake for 20 minutes.
Meanwhile, whisk together the maple syrup and remaining tomato paste. Brush the glaze over the meat loaf and return it to the oven for 10 minutes. Remove and let rest, covered with foil, for 10 minutes before serving.
Yield: 4 servings
NUTRITION PER SERVING
CALORIES 490(0% from fat); FAT 17g (sat 3g); CHOLESTEROL 196mg; CALCIUM 132mg; CARBOHYDRATE 41g; SODIUM 1095mg; PROTEIN 43mg; FIBER 4g; IRON 4mg
Nonna's Shrimp
16 colassal frozen shrimp (1/2 lb) (thawed)
4 cloves of garlic minced
1 tbsp olive oil
3/4 c white wine
red pepper flakes to taste
1/4 c heavy cream
2 tbs butter
heat olive oil and garlic on simmer about 5 minutes
add shrimp, wine and pepper flakes (if desired) saute about 2-3 minutes until shrimp is pink.
remove shrimp and add butter, when butter is melted add cream and a pinch of salt
reduced by half
served over rice... we used wild, place shrimp on rice and sauce over top
4 cloves of garlic minced
1 tbsp olive oil
3/4 c white wine
red pepper flakes to taste
1/4 c heavy cream
2 tbs butter
heat olive oil and garlic on simmer about 5 minutes
add shrimp, wine and pepper flakes (if desired) saute about 2-3 minutes until shrimp is pink.
remove shrimp and add butter, when butter is melted add cream and a pinch of salt
reduced by half
served over rice... we used wild, place shrimp on rice and sauce over top
grandma's easy quiche
no cust quiche
1/2 c biscut baking mix
4 eggs
1 c shredded cheddar cheese
1/3 c onion, finely chopped
1/3 c mushrooms and or green peppers
2 c milk or half and half
1/4 tsp salt
1/4 tsp pepper
preheat oven to 350 degrees. Grease a 9" pie pad
put all ingredients ino the blender and mis for 30 seconds, pour in to prepared pan.
bake for 5-55 minutes, or until golden brown
let stand 5 minutes before cutting
serves 6 - compliments of madison junior leagued (mad about food)
1/2 c biscut baking mix
4 eggs
1 c shredded cheddar cheese
1/3 c onion, finely chopped
1/3 c mushrooms and or green peppers
2 c milk or half and half
1/4 tsp salt
1/4 tsp pepper
preheat oven to 350 degrees. Grease a 9" pie pad
put all ingredients ino the blender and mis for 30 seconds, pour in to prepared pan.
bake for 5-55 minutes, or until golden brown
let stand 5 minutes before cutting
serves 6 - compliments of madison junior leagued (mad about food)
irish cream
1 c brandy
1/2 c milk
1 tbs chocolate syrup
1 tsp instant coffee
1 pint whipping cream
1 can sweetened condensed milk
blend all ingredients together in a blender. Pour in to decorative bottle and refrigerate. will keep up to 3 weeks
serves: 6
compliments of Madison Junior League cook book (mad about food)
1/2 c milk
1 tbs chocolate syrup
1 tsp instant coffee
1 pint whipping cream
1 can sweetened condensed milk
blend all ingredients together in a blender. Pour in to decorative bottle and refrigerate. will keep up to 3 weeks
serves: 6
compliments of Madison Junior League cook book (mad about food)
Tortilla Soup
Recipe created by Cristina Ferrare
Try this tortilla soup on with Christine's Chicken Enchiladas recipe—your kids will love it!
Ingredients:
Tortilla Soup
2 Tbsp. corn oil
3 corn tortillas , cut into 1/2-inch strips
2 garlic cloves
1/2 cup onions , chopped
1 jalapeño , seeded and chopped
16 ounce can chopped tomatoes
2 quarts roasted chicken stock (see recipe below)
1 Tbsp. ground cumin
1 avocado
Shredded sharp cheddar cheese
Salt and pepper
Chicken Stock:
Bones from Roasted Chicken
6 peeled and halved carrots
1 bunch fresh parsley
2 large onions with skins, halved
2 Tbsp. kosher salt
To make chicken stock: Place all ingredients in a stockpot along with 8 quarts of water. You can use the bones from Cristina's Roasted Chicken recipe. Simmer until all vegetables are soft (approximately 45 minutes). Strain the vegetables. Cool and refrigerate overnight.
To make the soup: Heat corn oil in a stockpot and sauté 3 corn tortillas, cut into 1/2-inch strips.
In a food processor, chop the garlic, onions and seeded jalapeño.
Add the onion, garlic and jalapeño mixture to the pot and sauté for 10 minutes. Add the can of chopped tomatoes along with 2 quarts of chicken stock. Bring to a boil.
Reduce heat, cover and simmer for 15 minutes. Add ground cumin and simmer for 10 more minutes. Season with salt and pepper.
Transfer soup to a blender and puree until smooth. Strain into a clean pot. Garnish with chopped avocado and shredded cheese.
Try this tortilla soup on with Christine's Chicken Enchiladas recipe—your kids will love it!
Ingredients:
Tortilla Soup
2 Tbsp. corn oil
3 corn tortillas , cut into 1/2-inch strips
2 garlic cloves
1/2 cup onions , chopped
1 jalapeño , seeded and chopped
16 ounce can chopped tomatoes
2 quarts roasted chicken stock (see recipe below)
1 Tbsp. ground cumin
1 avocado
Shredded sharp cheddar cheese
Salt and pepper
Chicken Stock:
Bones from Roasted Chicken
6 peeled and halved carrots
1 bunch fresh parsley
2 large onions with skins, halved
2 Tbsp. kosher salt
To make chicken stock: Place all ingredients in a stockpot along with 8 quarts of water. You can use the bones from Cristina's Roasted Chicken recipe. Simmer until all vegetables are soft (approximately 45 minutes). Strain the vegetables. Cool and refrigerate overnight.
To make the soup: Heat corn oil in a stockpot and sauté 3 corn tortillas, cut into 1/2-inch strips.
In a food processor, chop the garlic, onions and seeded jalapeño.
Add the onion, garlic and jalapeño mixture to the pot and sauté for 10 minutes. Add the can of chopped tomatoes along with 2 quarts of chicken stock. Bring to a boil.
Reduce heat, cover and simmer for 15 minutes. Add ground cumin and simmer for 10 more minutes. Season with salt and pepper.
Transfer soup to a blender and puree until smooth. Strain into a clean pot. Garnish with chopped avocado and shredded cheese.
Chicken Enchiladas
Recipe created by Cristina Ferrare
These chicken enchiladas make a great family meal—and they're simple to make!
Ingredients:
16 ounce bottle or can enchilada sauce
6 low-fat or fat-free tortillas
1 jar salsa
2 cans refried beans
1/4 cup shredded sharp cheddar cheese
1/4 cup shredded sharp Monterey Jack cheese
1/2 cup low-fat sour cream
1/4 cup kalamata olives , pitted
1 jalapeño , chopped and seeded
Roasted Chicken
Heat oven to 400°.
Pour the can of enchilada sauce into a pie dish. Dip tortillas in the sauce to soften them.
On a cutting board, gently spread refried beans on one side of each tortilla. Add enough diced Roasted Chicken to cover the beans. Sprinkle with cheddar and Monterey Jack cheeses. Add olives, chopped jalapeño and salsa (optional).
Roll up the tortillas and place seam-side down in a 9" x 13" baking dish.
Blend the sour cream into the remaining enchilada sauce in the pie dish. Pour over enchiladas and sprinkle remaining cheese.
Cover and bake for 25-30 minutes until hot and bubbly.
These chicken enchiladas make a great family meal—and they're simple to make!
Ingredients:
16 ounce bottle or can enchilada sauce
6 low-fat or fat-free tortillas
1 jar salsa
2 cans refried beans
1/4 cup shredded sharp cheddar cheese
1/4 cup shredded sharp Monterey Jack cheese
1/2 cup low-fat sour cream
1/4 cup kalamata olives , pitted
1 jalapeño , chopped and seeded
Roasted Chicken
Heat oven to 400°.
Pour the can of enchilada sauce into a pie dish. Dip tortillas in the sauce to soften them.
On a cutting board, gently spread refried beans on one side of each tortilla. Add enough diced Roasted Chicken to cover the beans. Sprinkle with cheddar and Monterey Jack cheeses. Add olives, chopped jalapeño and salsa (optional).
Roll up the tortillas and place seam-side down in a 9" x 13" baking dish.
Blend the sour cream into the remaining enchilada sauce in the pie dish. Pour over enchiladas and sprinkle remaining cheese.
Cover and bake for 25-30 minutes until hot and bubbly.
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