TMK Recipe #11: Spaghetti Puttanesca (Rachael Ray inspiration!)

Okay so Rachael Ray has this insanely delish and insanely caloric recipe for Puttanesca that I LOVE…but I admit it’s not the healthiest dish and it’s definitely not low in sodium. So once in a while it’s a treat at my household…but I stumbled across this healthier version in Fitness Magazine and I must say it’s an EXCELLENT substitution that makes it easy for me to have one of my favorite dishes more often without any guilt. Hooray! This calls for spaghetti but I prefer using whole wheat penne pasta instead. You make the call, it’s your belly. Oh and don’t let the anchovies freak you out – you seriously cannot even TASTE them and they are the key to this recipe – I mean it: Leave them IN!!!

Perfect Puttanesca!

Spaghetti (or Penne) Puttanesca

Fitness Magazine, 2008

Ease-Factor Rating: 2. This would be a 1 if it weren’t for the parsley – and I just hate chopping the stuff (it’s so uncooperative!). But seriously, this is a breeze and it’s basically fool-proof. That means a lot coming from me…

Ingredient Search: Produce department and pasta aisle, check! You’ll find capers near the olives (usually) and anchovies near the canned oysters and clams. I’ll give you a tip here and try to get anchovies that are soaked in water, not oil. If you can’t find them that way then give ‘em a light rinse – this just helps cut back on the salt (capers and anchovies are naturally WAY salty).

Vitals: I once figured out Rachel Ray’s version and it was something like 800 calories and 38 grams of fat (albeit mostly the good kind…but still – that’s indecently high for one meal). So now you’ll get why I jumped for joy when I found this recipe. Calories per serving (makes 4) = 493; Protein = 11 g; Carbs = 61 g; Fat = 23 g (3 g saturated); Fiber = 4 g. Unsure about the sodium, which is why I suggest rinsing the anchovies first…don’t salt the pasta water, and use sea or kosher salt instead of table salt (you should make this a regular swap, by the way, since you can use less kosher and sea salt to get the same effect as table salt).

Taste: Soooo yummy and totally comforting! If you’re a pasta lover you’ll really dig this one. I noticed Rachael’s was a bit more flavorful but that probably has something to do with the loads of fat and sodium involved. I can happily ditch those stats knowing I’m getting this great-tasting dinner for less damage control.

Ingredients

• 10 ounces whole-wheat spaghetti (or whole-wheat penne, which is what I use)
• 4 tomatoes, peeled, seeded and chopped
• 1 cup pitted black olives
• 3 ounces canned anchovies, chopped
• 3 tablespoon capers, drained
• Handful of flat-leaf parsley, chopped
• 1 tablespoon + 1/4 cup olive oil (I use a little less than 1/4 cup)
• Black pepper
• Freshly grated Parmesan (optional…unless you live with me)

Directions

Prepare pasta according to the way you like it. Drain. Heat 1 tablespoon olive oil in skillet over medium heat. Throw in anchovies and break up with the back of a spoon or wooden spatula until anchovies melt down (seriously, they melt!). Remove from heat. Place spaghetti, tomatoes, olives, anchovies, capers, parsley and remaining olive oil in a bowl. Season with pepper. Toss pasta and serve with Parmesan on top.

Yum!

TMK Recipe #10: Shrimp Fried Rice (Yes, it’s Healthy!)

I have avoided ordering any variation of fried rice for about 5 years now for two reasons. 1. I don’t know and don’t want to know what kind of oil/grease it typically gets fried in and, 2. The standard side order of fried rice has on average 500 calories and 18g of fat. I suspect that’s being a little on the conservative side, too. AHH! Not worth it to me (and hopefully it makes you stop and think twice about ordering it if you’re trying to lose weight or be health-conscious too).  Don’t get me wrong, I looooove me some fried rice and I grew up shoveling the stuff in my face. Good thing I know better now, and it’s a VERY GOOD thing I’ve stumbled across what I consider one of the best recipes I’ve ever known – Healthy Fried Rice! Here’s the deal – it tastes like the real thing, looks like the real thing, but doesn’t leave you with that bloated feeling you get afterwards, like you’re about to give birth to a mean food baby. UGH! It’s filling too, so a one-cup serving is plenty satisfying! I cooked up some shrimp in order to make this my one-and-only dish for the evening instead of just a side, so this also raised the protein quotient without raising the calories much. If you don’t like shrimp just leave it out. Either way you’ve GOT to try this tonight!

Veggie-rific!

Shrimp Fried Rice

Hungry Girl, adapted by Trainer Girl (that’s me!)

Ease-Factor Rating: 4. Okay so it’s not that this is difficult to prepare at all, but you have to consider the prep time. You’ll need to cook the brown rice ahead of time and this recipe also calls for it to be at refrigerator temperature when you’re ready to cook, so you’ll need to set aside time to put it in the fridge for an hour or two. You’ll also need to chop the green onions and mushrooms, grind the ginger if you use fresh (you can also use ground ginger in powdered form if you have it), and thaw the shrimp if frozen so you can peel them. It’s not hard work, it just takes a little prep. So put on some music and chop!

Ingredient Search: Simple if you know where to find veggies, the Asian aisle, brown rice and egg substitute! Most of which  should be staples in your home already…riiiight??? There were two kinds of fried rice seasoning – I went with the one that had less sodium. Also – when looking for the frozen diced carrots, try seeing if they’ve got the peas and carrot mix so you get two for the price of one. I couldn’t find diced carrots all by themselves, anyway.

Vitals: I know I mentioned how great this stuff tastes, now here’s a cherry to go on top of that news! These stats include the shrimp, so if you make it without shrimp the protein drops to 8.5 g, calories drop to 167, fat drops to 0.5 g, and carbs drop to 30g. All other stats are unafffected. Calories per serving (makes 5) = 263; Fat = 2.1 g; Sodium = 766 mg; Carbs = 30.8 g; Fiber = 4 g; Sugars = 4 g; Protein = 27.5 g

Taste: I risk sounding like a broken record but this recipe is FANTASTIC! I loved how close it tasted to the real deal! I didn’t even miss any of the restaurant flavor! I loved the hint of ginger and the fact that after eating this I wasn’t miserable like I used to be after eating Chinese take-out. Plus this baby’s loaded with veggies! The shrimp was a perfect addition but you could also try adding grilled chicken if you wish.

Ingredients

• 1 lb frozen or fresh shrimp, peeled and de-veined
• 2 cups cooked brown rice, fridge temperature (this is 2 cups AFTER it’s cooked, not 2 cups uncooked rice – or else you’ll end up with 4 cups)
• 2 cups frozen diced carrots and peas
• 1 cup chopped bean sprouts (I didn’t chop mine, such a rebel, I know!)
• 1 cup chopped mushrooms
• 3/4 cup fat-free liquid egg substitute (like Egg Beaters or any other variation)
• 1/4 cup chopped scallions (I used green onions instead)
• One packet (about 1 oz.) fried rice seasoning mix (like the kind by Kikkoman or Sun Luck)
• 1 tbsp. light or low-sodium soy sauce
• 1/8 tsp. garlic powder
• 1/8 tsp. ground ginger (use slightly less if using fresh)
• salt and pepper, to taste

Directions

In a small dish, combine seasoning mix, garlic powder, and ground ginger with soy sauce and 3 tbsp. warm water. Using a fork or whisk, stir until seasoning mix has dissolved. Set aside.

Cook your shrimp however you like them. For example – I used olive oil non-stick spray in a pan heated on medium heat and cooked each side until pink – about 2 minutes each side. (Pssst – I like to season mine with a tiny bit of garlic powder, too!) Remove from heat once cooked and set aside.

Spray a wok or very large pan with nonstick spray, and bring it to medium heat on the stove. Add egg substitute and scramble until cooked, using a spatula to break it up into bite-sized pieces. Remove scrambled bits from the wok or pan and set aside.

Add mushrooms and frozen vegetables to the wok or pan, and cook and stir until mushrooms have softened and all veggies are hot. Remove veggies and set aside with the egg-y bits.

Remove your wok or pan from heat, re-spray with nonstick spray, and bring to high heat on the stove. Add rice and seasoning mixture, and stir to combine. Add bean sprouts, scallions and the previously cooked veggies and scrambled eggs, and mix thoroughly to integrate. Cook and stir until entire mixture is hot, there is no liquid left in the pan, and rice is just beginning to crisp. Add shrimp at the very end, just to warm them up. Season to taste with salt and pepper.

Scoop into bowls and serve!

Let me know if you think this is yummy as I did!

TMK Recipe #9: Stone Fence (aka: Spiked Cider)

In honor of the holidays and the upcoming New Year’s Eve celebrating that’s upon us, I wanted to get this post up this week. I made this “specialty drink” at our family Christmas party a couple weeks ago and according to most everyone there (with a couple exceptions – the kids and a breast-feeding individual did not partake…and I’m proud of their morals), it was deceptively delicious! Deceptive mostly because you expect the normal spiked cider flavor and you get – well – nothing like it actually. It’s the apple brandy and hint of bitters that sets this drink apart from all others like it. So ENJOY and know that it’s FAR more healthy than those white russians or spiked egg nog you were planning on stepping into the New Year with!

Happy New Year!

Stone Fence Cider Drink

Cooking Light 2008

Ease-Factor Rating: 1. Seriously, you bust out some ice, pour some liquids together, slice an apple and call it a day with this one. ‘Nuff said!

Ingredient Search: I did have a somewhat odd visit to the liquor store (what liquor store isn’t packed with strange-behaving people?)  in search of Calvados (didn’t have it) and Angostura bitters (they only had orange bitters). I was informed that another store in the valley had both items I was looking for but after weighing the idea of crossing town in the hectic holiday bustle I opted for a bottle of Applejack (brandy) instead and I went with the orange bitters they had stashed behind the counter. I didn’t read the recipe thoroughly to realize that my decision wasn’t a bad one – you can use the applejack or even plain brandy if you can’t find Calvados.

Vitals: Calories per serving (makes 8 ) = 147; Fat = 0.1g; Protein = 0.4g; Carb = 24.7g; Fiber = 0.1g; Chol = 0mg; Iron = 0.4mg; Sodium = 3mg

Taste: Wellllll…it’s DELECTABLE, of course! The orange bitters proved to be a nice touch (apple and cinnamon mixed with a hint of orange = rockin!). But drinkers beware: This is one of those drinks that could be deceptively dangerous, too. You don’t notice the liquor so much when you’re drinking it but be sure to savor it because it WILL sneak up on you, guaranteed! That’s the brandy talking, my friends. I loved the decorative touch of the apple slice and cinnamon stick (is it just me that wants to eat the cinnamon stick and is a little let down every time I realize it’s not entirely edible?). My and my family’s verdict = Bottoms up!

Ingredients:

• 3  cups  apple cider
• 3/4  cup  Calvados (apple brandy)
• 1/8  teaspoon  Angostura bitters
• 1  (25.4-ounce) bottle sparkling apple juice
• Ice
• 8  slices unpeeled Rome apple (optional)
• 8  (3-inch) cinnamon sticks (optional)

Prepare:

Combine first 4 ingredients in a pitcher. Serve over ice. Garnish with apple slices and cinnamon sticks, if desired. DRINK IT!

And please: Have a safe, happy, and HEALTHY NEW YEAR!!

TMK Recipe #8: Spicy Pork Tenderloin with Potatoes and Peppers

So I had no idea I even liked pork tenderloin. It’s not that I didn’t think I’d like it, but rather I just don’t hear ‘pork tenderloin’ and think ‘YAY!’ But I’m here to tell you I’m a changed woman, thanks to this recipe! Pork tenderloin is a pretty lean meat too, so there’s not a lot of sacrifice involved (that’s assurance for all you red meat-naysayers out there). The white wine in this is a really nice, light touch. The original recipe calls for jarred hot cherry peppers, however in order to keep the nutritionals down and because I prefer fresh over jarred or canned, I used plain red, sweet bell peppers. You can also use green, yellow, or any combination of the three depending on what you like. This is a great dish to serve around the holidays, because it’s hearty, delicious AND healthy!

Spicy Pork Tenderness!

Spicy Pork Tenderloin w/ Potatoes and Peppers

Real Simple, adapted by Trainer Girl!

Ease-Factor Rating: 2. The cooking of this dish is straightforward, so it’s just the chopping to prepare the potatoes, peppers, and garlic that will take a bit of time, but not much.

Ingredient Search: If you already shop at Cash ‘N Carry here in the Valley, pick up a pork tenderloin the next time you’re there – they’re cheap! Just like everything at Cash ‘N Carry, it’s awesome! If you’re just going to the average grocery store you’ll find pork tenderloin easily too in the meat department. If you want to bother with the jarred cherry peppers then go right ahead. I didn’t want to so I used fresh red peppers instead. I also used red potatoes instead of new potatoes but either will taste great. Pick up a cheap bottle of Sauvignon Blanc at the wine department too and you’re set!

Vitals: Calories per serving (makes 4) = 370; Fat = 13.9 g (only 3.5 g saturated); Protein = 34.3 (wow!!); Carbohydrates = 21 g; Fiber = 2.8 g; Chol. = 90.2 mg; Sodium = 193.4 mg

Taste: What I love most about this meal is that it’s well rounded, tastes like meal my mom would have made growing up, AND it’s packed with protein! I felt full fast, which kept my portion control down. But being the lover of potatoes and carbs that I am, that was a good thing. The white wine, garlic, and parsley flavorings were a good mix. I will definitely be having this again…in fact I believe I’ll have it tonight!

Ingredients:

• 2 tablespoons olive oil
• 1 1-pound piece pork tenderloin
• kosher salt and pepper
• 1 pound new potatoes, quartered (or red potatoes)
• 2 large garlic cloves, smashed
• 1/2 cup dry white wine (such as Sauvignon Blanc)
• 1/2 cup low-sodium chicken broth or water
• 1/3 cup jarred hot cherry peppers, seeded and roughly chopped (or you can substitute with red peppers or any favorite bell pepper)
• 1/4 cup flat-leaf parsley leaves

Prepare:

1. Heat the oil in a large skillet over medium-high heat. Season the pork with 3/4 teaspoon salt and 1/4 teaspoon pepper. Place it on one side of the skillet; place the potatoes and garlic on the other side and season with 1/2 teaspoon salt. Cook, stirring the potatoes and turning the pork, until the pork is browned on all sides, 6 to 8 minutes.
2. Add the wine, broth, and cherry peppers. Reduce heat to medium-low and cook, covered, until the pork is cooked through and the potatoes are tender, 12 to 15 minutes. Transfer the pork to a cutting board and let rest at least 5 minutes before slicing.
3. Stir the parsley into the potatoes and serve with the sliced pork.

Eat and Be Merry!

TMK Recipe #7: Potato Chips with Blue Cheese Dip

I’m not one to use my calories up on Lays potato chips and the like, but as soon as you throw the homemade quotient in there it’s fair game! Lays has nothing on the freshly baked potato chips in this recipe. And let’s face it: When it comes to cheese, there are few I’m judgmental about. Cheese is gooood, and if you like blue cheese or blue cheese dressing – this is right up your alley of delectability! Great to serve at a football party or holiday get-together.

Blue Cheeseyness!

Potato Chips w/ Blue Cheese

Cooking Light (2008)

Ease-Factor Rating: 3.5. This recipe isn’t difficult, it just takes a bit of technicality at first. You’ll want to slice the potato thin if you like your chips crunchy, but not TOO thin or they’ll burn. Or if you like your chips chewy you’ll need to figure that out too. I used a mandoline and it worked great – literally chopped the prep time in half. I also used two potatoes instead of one so it required more trips to the oven, which is reflected in the extra half a point. The dip is easy breezy!

Ingredient Search: This is a pretty straight-forward trip to the grocery store and doesn’t require much hunting through the aisles. I used an Amish crumbled blue cheese (not patient enough to buy a block and crumble it myself) and it worked just great. If you have a favorite kind then I’m sure it’ll work perfectly. Note: If you’re from Potato Country like me, you’ll feel strange and guilty for buying a potato at the store. Guess I took growing up with a nearby cellar full of ‘em for granted!

Vitals: Calories per serving (makes 6) = 117; Fat = 3.7g (1.6g sat; 0.6g mono; 0.1g poly); Protein = 4.2g; Carb = 16.8g; Fiber = 1g; Chol = 9mg; Sodium = 352mg

Taste: I’ll be honest, this recipe is dangerous! Other than the slightly lighter texture and flavor of the dip, we wouldn’t have been able to tell this was a healthy recipe if we didn’t know better. I personally enjoyed that the dip wasn’t too overpowerful, but if you need a little more blue cheese bite to it, add just a LITTLE bit more cheese but not a lot – seriously, a little goes a really long way here. By the third batch of chips I got the thickness down perfectly and I was wishing we had more people in the house because I knew I couldn’t be trusted alone with this recipe. YumYumYUM!

Ingredients:

1/3 cup finely crumbled blue cheese

1/3 cup fat-free sour cream

2 Tablespoons light mayonnaise (I used slightly less….not a mayo fan)

2 Tablespoons skim milk

1/4 teaspoon Worcestershire sauce

1 pound russet potato (about 1 large, but use more if you’ve got company), thinly sliced

Cooking spray

1/2 teaspoon salt

Prepare:

Preheat oven to 400 degrees. Place baking sheet in oven. Combine first 5 ingredients in a small bowl, stirring well. Cover and chill.

Place potato slices on paper towels; pat dry. Arrange half of potato slices in a single layer on preheated baking sheet coated with cooking spray. Sprinkle with half the salt. Bake at 400 degrees for 10 minutes. Turn potato slices over; bake an additional 5 minutes or until golden. Repeat process with remaining potatoes and remaining salt. Serve immediately with blue cheese mixture.

Note: A serving size is about 1/2 cup chips and about 2 tablespoons dip. If you have any leftover (Ha! That’s funny.), store them in an airtight container for up to a week. You’ll need to bake them for two minutes at 450 degrees to recrisp.

ENJOY!