Roasted Brussels Sprouts with Mushrooms

Roasted Brussels Sprouts with Mushrooms
Serve 6

Served here with roasted fingerling potatoes and a baked Atlantic cod.

1 pound fresh Brussels sprouts (approximately) halved it they are large
1 pound mushrooms, any type, washed and sliced
4 tablespoons olive oil, divided
Seasoning of your choice (I used Penzey's Sunny Paris)

1. Preheat oven to 450.
2. Place the Brussels sprouts in a large Ziploc baggies.
3. Add half the oil and the seasoning. Toss to coat.
4. Empty the baggie into a 9x13 pan or other roasting pan.
5. When the oven is ready, place on top shelf.
6. Using the same baggies, place the mushrooms in it.
7. Add remaining oil.
8. After 15 minutes, stir the Brussels sprouts and pour the mushrooms on top.
9. Roast for 15 more minutes, stirring half way through.

Nutritional data (1/6 of the pan, approximately 1 heaping cup):

Calories:       145

Fat:             12.9g

Sat fat:          3.7g

Chol:        13.3mg

Sodium:    20.6mg

Carbs:           7.1g

Fiber:            2.5g

Protein:         3.1g

To roast fingerling potatoes, toss with 1-2 tablespoons olive oil and your preferred seasoning. (I used Penzey's California Style Seasoned Black Pepper, which is black pepper, red and green bell peppers, onion and garlic.) Place in a roasting pan at the same time you start the Brussels sprouts, tossing them half way through. The potatos will be done with the sprouts and mushrooms.

To bake the cod, spread 1-2 tablespoon butter in a 8x8 or 9x13 baking pan (depends on how much you are baking). Lay the cod on the butter in a single layer. Sprinkle with pepper (and salt, if desired.) Place in the oven when you add the mushrooms to the Brussels sprouts.

The entire meal will be done at the same time.

Grilled French Bread Pizzas--Four Ways

Grilled French Bread Pizzas, Four Ways
Each pizza serves 2 or more, depending on if used as a meal or appetizer

French bread loaf, 12 inches (approximately)
Your choice of toppings (your options are infinite.) I used (from top to bottom):

Cheesy Garlic Bread
1 tablespoon olive oil
1 large garlic clove, crushed and minced
1/4 cup (1 ounce) shredded mozzarella

Bacon Cheeseburger Pizza
1 tablespoon bacon grease (you can use olive oil if you prefer)
2 tablespoon tomato paste
4 ounces ground beef, cooked
2 strips bacon, cooked and chopped
2 slices cheddar cheese (sharp if possible) or 2 ounces shredded

Olive, Mushroom & Spinach Pizza
1 tablespoon olive oil
1 large garlic clove, crushed and minced
1/2 can (4 ounce can) mushrooms (I use Pennsylvania Dutch brand, no added salt)
4 green olives, sliced thinly
4 Kalamata olive, sliced thinly
1 ounce fresh baby spinach, chopped finely
1 ounce (1/4 cup) shredded mozzarella

Mushroom & Swiss Pizza
1 tablespoon olive oil
1 large garlic clove, crushed and minced
8 ounces fresh crimini mushrooms, sliced
1/2 medium onion, sliced
2 slices Swiss cheese (or 2 ounces)

The instructions are basically the same for each and only vary with the difference in toppings.

1. Preheat your grill in high, or set your oven's broiler on high.
2. Cut the loaf in half, lengthwise. 
3. Carefully remove as much the bread from the cut face of each half, creating a long bowl for the crust. When finished, each shell should weight about 2 or 2.5 ounces. (Save the removed bread to make bread crumbs, if you want.)
4. Evenly spread the oil (or bacon grease) over the cut surface (not the crust). Spread garlic if the recipe calls for it.
5. Prepare all fillings. If you didn't cook the ground beef specifically for this recipe, warm it in a microwave oven in a skillet on the stove. (Do the same for the bacon.) Slice and chop all ingredients, and pre-measure the cheeses if needed.
6. For the mushroom filling, preheat a nonstick skillet. Add a bit of cooking spray. Saute the onions and mushrooms until everything is softened the the mushrooms have released their water.
7. When all toppings are ready, take the bread to the grill. Turn the heat to low and lay them, cut side DOWN, on the grill. Don't walk away. The crusts go from raw to crispy to burned with very little time in between those stages. (Mine were getting close to burnt!)  This will take 1-2 minutes. If you are using your broiler, place them cut side UP, and give them the same 1-2 minutes. The idea is to crisp the crust, and help it resist absorbing any juices from the fillings and getting soggy.
8. Take the crusts back to your work area. Fill the crusts in the order that they are given.
9. Return the pizzas to the grill or broiler (in both cases, cut side UP.) 
   
10. Remove when the cheese is melted.
11. Let rest briefly, then cut and serve.

Nutritional data (per half of one pizza):

             Cheesy Bread    Bacon-Cheese  Olive & Spinach   Mush & Swiss

Calories       160                     322                    202                       245

Fat:             9.4g                     19g                 12.5g                    13.3g

Sat fat:        2.4g                    9.1g                   2.6g                      5.1g

Chol:        7.6mg                  54mg                7.5mg                    20mg

Sodium:   227mg                328mg                550mg                  209mg

Carbs:       14.4g                  17.9g                  16.9g                       22g

Fiber:          0.4g                    1.1g                   1.5g                      1.5g

Protein:       5.2g                  19.1g                    6.6g                    11.2g

Note: This is my first attempt at these recipes, and I liked the crispy crust. At Tammy's request, I will try these techniques again, but not toast the bread initially for a softer crust. I will also use some different fillings (yet to be decided.) I will post the results here, later this week.

Chicken Lo Mein

Chicken Lo Mein

Serve 6 (or fewer if there are hungry teenagers involved.)

6 ounces angel hair pasta (dry)

1 tablespoon olive oil

1/2 medium onion, sliced and quartered

1/2 cup matchstick carrots

1 large green bell pepper, sliced

1 large red bell pepper, sliced

1/4 cup white wine

2 cups fresh mushrooms, sliced (8 ounces by weight)

2 cloves garlic, smashed and minced

1/4 cup Asian Toasted Sesame salad dressing

1 tablespoon fresh ginger, minced

2 tablespoons creamy peanut butter

1 pound precooked chicken, shredded and heated.

1. Cook pasta according to directions.
2. While the pasta is cooking, heat a large (10-11" non-stick skillet over med-high heat. Add olive oil.
3. When the oil is hot, add the onions. Saute for 3-5 minutes, or until they are beginning to become soft.
4. Add carrots, green peppers, red peppers and mushrooms.
5. Turn heat to high and add wine.
6. In a small dish, combine salad dressing and peanut butter. Warm in microwave to melt the peanut butter. Stir together.
7. Add salad dressing/peanut butter mixture to the vegetables. Stir to coat.
8. Add chicken. Stir to combine.
9. Either mix the angel hair into the chicken-vegetable mixture, or portion out the pasta per plate and top with 1/6 of the chicken-vegetable mixture.

Nutritional data:
Calories:        345
Fat:              17.6g
Sat fat:           4.2g
Chol:              60mg
Sodium:        248mg
Carbs:          28.5g
Fiber:             2.3g
Protein:        18.6g

Bacon and Cheddar Stuffed Mushrooms

Bacon and Cheddar Stuffed Mushrooms
Makes 24 Mushrooms

24 large button mushrooms
2 slices bread, torn
3 tablespoons bacon bits (or 2 slices bacon, crumbled)
1 cup finely shredded cheddar cheese

1. Remove stems from cleaned mushrooms. Finely mince the stems.
2. Preheat oven to 375F.
3. Preheat a 10" non-stick skillet and spray with cooking spray.
4. Add minced mushrooms stems. Saute until then get soft (4-6 minutes.)
5. Add torn bread. Continue to cook and stir until the bread becomes well-mixed.
6. Add bacon. Stir.
7. Add cheese and remove from the heat. Stir until well-mixed.
8. Fill each cap with a teaspoon of filling.
9. Place all caps in a 9x13 baking pan.
10. Bake, uncovered for 30-45 minutes, or until the mushrooms get hot and the stuffing browns.

Nutritional data (per mushroom):
Calories:     29
Fat:           1.9g
Sat fat:      1.1g
Chol:        5.5mg
Sodium:  72.4mg
Carbs:       1.2g
Fiber:        0.3g
Protein:     2.1g

Alternatives:
Onions, garlic instead of bacon
Crab meat instead of bacon
Onion and avocado instead of bacon and cheddar
Onion, sausage and mozzarella instead of bacon and cheddar
Sun-dried tomato, garlic and mozzarella instead of bacon and cheddar
Onion, black olive and feta instead of bacon and cheddar
Minced ham and shredded Swiss instead of bacon and cheddar

Coq Au Vin

Coq Au Vin
Serves 8 (average 6 ounce portion by weight)

Meals like this are great for cool days, or when you need to feed many people on a budget. It is fast, simple (with a few easy steps) and is a healthy choice. On my podcast, Make Your Someday Today, a common topic regarding health and weight loss is finding meals that taste incredible and are still easy to fit into a calorie budget. This recipe works!

Special equipment: Pressure Cooker

1 chicken (4-5 pounds), cut into 10 pieces (remove the wings from the breast, Cut the breasts in half, separate the drumsticks from the thighs.)
Flour, for dusting the chicken pieces
1 tablespoons cooking oil (canola or olive)
3 strips of bacon, minced
1 large onion, diced
2 cloves garlic, mashed and minced
2 ribs celery, diced
1 large (3") potato, peeled and diced
6 ounces baby carrots, cut in half lengthwise
2 tablespoons flour
1 cup dry red wine
4 ounces fresh mushrooms, cleaned and sliced
1 bay leaf
2 tablespoons dried parsley
1/2 teaspoon dried thyme
Salt and pepper as needed

1. Dust the chicken parts with flour. 
2. In the pressure cooker, add canola oil and heat the oil until very hot and brown the chicken pieces. 
3. Remove the chicken to a warm platter. 
4. Add to the pressure cooker the bacon, onion, garlic, carrot, celery and potatoe, and saute until the onion is wilted. 
5. Carefully whisk in the 1 tablespoon of flour, then gradually add the wine and stir until thickened and smooth. 
6. Add the thyme, parsley, bay leaf, salt and pepper, then return the chicken to the pressure cooker.
7. Lock the lid in place and bring to pressure, then lower heat and cook for 8 minutes under pressure. 
8. Allow pressure to drop by the naturally and remove the lid. 
9. Add the mushrooms and simmer, uncovered, 3 minutes.  Discard the bay leaf.

Nutritional data (for 6 ounces of chicken, average of white and dark):
Calories:     434
Fat:           25.8g
Sat fat:        7.4g
Chol:         137mg
Sodium:     285mg
Carbs:       14.5g
Fiber:          2.1g
Protein:     31.7g

Optional: if you want this creamy, stir in 1/2 cup (5 ounces by weight) plain Greek Yogurt when you add the mushrooms and heat through.

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My podcast, Make Your Someday Today is a twice-weekly show, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my "Trevitorial", where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be. I hope you give it a listen! 

Cream of Wild Mushroom Soup

Cream of Wild Mushroom Soup
Serve 4
2 ounces (dry) mushroom blend. I used a blend of porcini, shiitake, oyster and black mushrooms.
8 ounces fresh white button mushrooms, sliced
1/2 Vidalia onions, diced
2 teaspoons olive oil, divided
3 cloves garlic, crushed and minced
1/2 cup white wine
Salt and pepper to taste

1. Rehydrate mushrooms with one quart boiling water. Let set for 30 minutes or more.
2. In a 2-3 quart non-stick sauce pan, preheat over medium-high heat. Add 1 teaspoon oil.
3. Place onions in pan. Cook until beginning to get translucent.
4. Add garlic. Cook for 1 minute. Remove from heat.
5. In the same pan, add remaining oil.
6. Add white button mushrooms.  Cook until they are beginning to get soft.
7. Drain rehydrated mushrooms. SAVE THE JUICE! Squeeze the mushrooms to get them as dry as possible. Add to button mushrooms.
8. Cook mushrooms until they are about half their volume (10 minutes).
9. Return onions to mushrooms.
10. Measure and add mushroom water to pan. (There should be about 2 cups)
11. Add wine.  Season with salt and pepper.
12. Bring to a boil.
13. While the broth returns to a boil, make the roux.
14. When the broth boils, stir in the roux. Simmer until the desired thickness.

Roux:
4 tablespoons unsalted butter
4 tablespoons flour
1/2 cup plain Greek yogurt
1 cup skim milk

1. Melt butter in a small sauce pan. Remove from heat.
2. Stir in flour to make a paste.
3. Add Greek yogurt, stir until well mixed.
4. Add milk. Stir until smooth. Return to heat over low-medium, just to get it warm.

Nutritional data:
Calories:         253
Fat:               14.4g   
Sat fat:               7g
Chol:               28mg
Sodium:           46mg
Carbs:           18.5g
Fiber:              2.8g
Protein:         10.1g

Simple Steak Dinner

I made this on the eve before our eldest returned to college. 

I asked what he wanted and he told me steak and my spinach salad. 

I like to make the foods that people specifically want.

Steak Dinner
Serves ? (Depends on how many steaks you make. I made four.)

4 boneless rib eye steaks, about 1 inch thick. 14-16 ounces each is great.
1 tablespoon olive oil
1 large Vidalia onion, sliced 1/4 inch thick and then quartered
2-4 garlic cloves, smashed and minced
3 cups (8 ounces) sliced crimini (baby portabella) mushrooms
Salt and pepper to taste

1. Preheat grill on high for 15 minutes.  Get it HOT.
2. Heat a non-stick skillet over medium high heat.
3. Add olive oil.
4. Add onions and salt/pepper to taste. Saute until they begin to get translucent (3-5 minutes).
5. Add mushrooms. Continue to saute until the mushrooms get soft (5-8 minutes).
6. In the last minute, add garlic.
7. Remove from heat, cover and keep warm.

When the mushrooms and onions are done, season the steaks with salt/pepper or any other seasonings. I use a pepper mill filled with black pepper, coriander, celery seed, mustard seed, and a bit of dried red pepper flakes. No salt.

Clean the grates with a brush. Using long tongs, dip a folded paper towel into cooking oil (any kind) and rub the grates with the oil. It may catch fire.  That is okay.  Just wipe a little more on the grate.

Place the steaks on the grill.

  Yeah, those are good steaks, each 14-16 ounces, and one inch thick

After 2 minutes, you can lift them and twist them about 90 degrees to form cross hashed grill marks. This is certainly not necessary, but it looks nice.

After a total of 6-7 minutes, turn the steaks over.  (A one inch steak will be rare in about 12 minutes total cooking time, medium rare in about 14 minutes.  Medium in about 16-18 minutes.  I don't know what will happen with longer times.  I never intentionally cook a steak beyond medium.)

See the grill marks?

When fully cooked, remove from the grill and set on a cooling rack. Cover and keep warm. Don't let them sit in their juices. (Instead, later add the juices to the mushrooms.)

In the photo above, I served the steak with a pat of butter on it, and a spinach-strawberry salad and sauteed mushrooms and onions.

Nutritional data will vary based on type of steak and size.

Chicken Breast and Mushrooms in a Vinegar-Cream Sauce

Chicken Breast and Mushrooms in a Vinegar-Cream Sauce
Serves 4

4 chicken breasts (I used 4 ounce breasts)
Your preferred herb blend (I used Penzey's Sunny Paris.)
1 tablespoon olive oil
1 medium Vidalia onion, sliced and quartered
6 cloves garlic, smashed and minced
3 cups (8 ounces) crimini mushrooms, cut into quarters
8 ounces white wine
2 tablespoon white wine vinegar
2 tablespoons tomato paste
3 ounces (by weight) plain Greek yogurt

1. Place chicken breasts in a Ziploc bag. With a mallet, pound them thin (1/4 - 1/2 inch). Season with your favorite seasoning.
2. Preheat a large non-stick skillet. Spray with cooking spray.
3. Pan fry breasts, on both sides, until fully cooked (8-12 minutes). Remove from the pan, cover to keep warm.
4. Place olive oil in the skillet (do not wipe it clean of chicken residue.) Add mushrooms. Saute until beginning to get soft  (4-6 minutes over medium heat.)
5. Add onion. Continue to saute until the onions are beginning to get translucent.
6. Add garlic. Let cook for 1 minute.
7. Remove and cover to keep warm.
8. Again, without cleaning the skillet, carefully pour in the wine. Bring to a boil over medium-high heat.
9. Add vinegar and tomato paste. Stir until mixed.
10. Add yogurt, stir until mixed.
11. Return chicken and mushrooms to the skillet. Toss to coat.
12. Serve over rice, pasta, or other starch (if desired.)

The picture shows Summer Quinoa Salad and steamed broccoli.

Nutritional Data for one chicken breast and 1 portion of sauce:
Calories:       257
Fat:               6.2g
Sat fat:             1g
Chol:              65mg
Sodium:        207mg
Carbs:          14.2g
Fiber:            2.3g
Protein:          28g

Crimini, Onion and Bleu Cheese Pizza

Crimini, Onion and Bleu Cheese Ultra-Thin Pizza
Serves 2

1.  Preheat oven as directed on the package.

2.  Slice one-half Vidalia onion into 1/8 inch thick slices, and then quarter those.

3.  Clean and slice 8 ounces crimini mushrooms.

4.  Heat a 10" non-stick skillet over med-high heat. Spray with cooking spray, add onions.

5.  Saute onions until golden brown and caramelized (6-10 minutes.) In the last minute, add 2-4 cloves smashed and minced garlic.  Remove from heat, cover to keep warm.

6.  In the same pan, heat 1 tablespoon olive oil. Add mushrooms. Toss frequently. Season with salt and black pepper to taste.  Saute until the mushrooms become soft and have released a lot of their water.

7.  While mushrooms cook, prepare the Golden Home Ultra Thin pizza crust. Evenly coat the surface with 1 tablespoon olive oil. Sprinkle evenly with 1/8 cup shredded mozzarella cheese.

8.  Layer the onions evenly over the cheese. Top with mushrooms.

9.  Evenly sprinkle 1/4 cup bleu cheese over mushrooms. (I was able to use sliced BleuJack cheese, the amounts are the same.)

10. Bake for 8-10 minutes, until the cheese is melted and the crust is brown.

Note: In my photo, I actually have two versions. The left half is made with mozzarella replacing the bleu for my wife. The right half is made according to the above recipe.

Nutritional Data (for the bleu cheese variety)--portion size is half the pizza:
Calories:     528
Fat:           28.6g
Sat fat:        9.9g
Chol:           41mg
Sodium:     339mg
Carbs:       51.9g
Fiber:         8.1g
Protein:    19.3g

Portabella "Burger" and "Fries"

Portabella Burger and Fries
Serves 2

1 large baker potato, washed, but not peeled
2 large portabella caps
1/2 Vidalia onion, sliced
1+1 tablespoon olive oil
Mustard (I like a spicy brown)
1 slice of cheese (optional and your preferred variety)
2 hamburger buns (Optional, but it makes for a more enjoyable "burger" experience)

Preheat oven to 450, and turn your grill on high.
Place 1 tablespoon olive oil in a medium sized bowl.
Slice the potato into 1/2 inch thick slices.  Then cut into 1/2 thick fries. (I used a crinkle cutter from Pampered Chef.)
Place fries in the bowl and toss in the olive oil to coat.
Place fries on a baking pan, spread out so they are not touching.
Bake for 18-24 minutes (or until the outside is brown and crispy and the inside is soft and hot), turning halfway.
Remove and sprinkle with your preferred seasoning. I used Penzey's Sunny Spain.

Take the portabella cap and remove the stem. With a spoon, scrape the gills off the underside. Coat the upper surface with the residual olive oil from the potatoes. Set aside.

While the fries bake, place the remaining olive oil in a non-stick skillet over medium-high heat. When hot, add onions. Saute until soft and caramelized (5-10 minutes.)  Set aside.

After the onions are done, place the portabella caps on the grill (they could also be pan-fried on the stove.) Grill until they are hot and starting to sweat their juices.  Lay the slice of cheese (if using) on the cap to let it melt. (I used a smoked Swiss.)

If you want, place your buns on the grill grate, cut side down, to toast them.

Place the portabella cap on the bottom of the bun. Place half of the caramelized onions on the cheese, and top with mustard. Serve with half the baked fries.

Nutritional data (Portabella Burger with 1 slice cheese and bun):
Calories:        255
Fat:                 11g
Sat fat:           4.7g
Chol:              20mg
Sodium:        381mg
Carbs:         26.7g
Fiber:            6.5g
Protein:       12.7g

Nutritional data for the fries:
Calories:        175
Fat:                3.7g
Sat fat:           0.5g
Chol:                0mg
Sodium:          21mg
Carbs:          32.1g
Fiber:             3.4g
Protein:          3.9g

Other options:
Add fresh or sauteed jalapenos.
A slice of tomato
Sun-dried tomato
Barbeque sauce and bacon (Yum!)

Asian Steak with Asparagus and Mushrooms

Asian Steak with Asparagus and Mushrooms
Serves 4

1 pound lean beef steak, 1/2 inch thick
1 large Vidalia onion, chopped
2 discs of fresh ginger, 1/8 inch thick, sliced into matchsticks
2 cloves of garlic, mashed and chopped
1 pound asparagus, chopped into 2 inch lengths
8 ounces fresh mushrooms, sliced
2 teaspoons toasted sesame oil, divided
1/4 cup rice wine vinegar
1/4 cup water
2 teaspoon Hoisin sauce (optional, but important)
Salt and pepper
Chinese Five Spice powder (optional, but important)

1.   Season the beef with salt and pepper to taste. Also use a touch of five spice powder. Set aside.
2.   Heat a large non-stick skillet. Add 1 teaspoon sesame oil.
3.   When hot, add onions. Saute for 2-3 minutes.
4.   Add mushrooms and asparagus. Toss to mix.
5.   Add water, vinegar and Hoisin sauce. Stir, turn heat to high and cover.
6.   Heat a second non-stick skillet (11 inch). When hot, add the remaining sesame oil.
7.   Pan fry steaks, about 2 minutes per side.
8.   Turn the heat off the vegetables. They should be hot, but a bit crunchy.
9.   Remove the steaks, and cut into strips, about 2 inches long and a 1/2 inch wide.

Nutritional data:
Calories:        311
Fat:                14g
Sat fat:          4.6g
Chol:           98mg
Sodium:  114.5mg
Carbs:         10.2g
Fiber:            2.3g
Protein:          37g

If you want a much more detailed review of asparagus and many more ideas on how to prepare and use it, here is a great web resource: How to Cook Asparagus

Thanks to Lita Watson for sharing this information with the blog and all of my readers!

If you want to a new podcast on your play list, listen to my show Make Your Someday Today (MYST). Here is a link to the first episode, where I tell my personal story of how I went from wearing a 3XL shirt down to a Medium, from 48" waist to 34", and my jacket went from a 54 Portly to 44 Regular.

If you've ever wondered about "starvation mode", "free foods" and "how often should you weigh yourself?" here is the show for you!

Personal Pizzas, Two Ways

Personal Pizzas, Two Ways

We woke up this morning and decided that we wanted leftover pizza for breakfast. Unfortunately, we didn't have any. But we had some ingredients on hand and I made these. They both start with a 6 inch La Tortilla Factory Wrap. I spread one teaspoon olive oil on each and then added the various toppings.

In the background is the Mushroom, Tomato and Spinach Pizza. I layered, in this order:
4 ounces sauteed crimini mushrooms
6 cherry tomatoes, halved
5 Kalamata olives, halved
1/2 cup baby spinach, chopped
2 tablespoons shredded cheese

In the foreground I have a Mushroom, Onion and Bleu Cheese Pizza. Again, in this order:
1 ounce bleu cheese
4 ounces sauteed crimini mushrooms
1 medium Vidalia onion, sauteed with 2 ounces port wine
1 ounce bleu cheese (I was fortunate to find a mild bleu jack cheese, cut into 1 ounce slices. that made making this pizza easy.)

Sauteing onions with port is also easy. Thinly slice the onion. Heat a non-stick pan and heat 1 teaspoon olive oil. Add onions and cook over medium-high heat until they are getting translucent. Pour port in the pan, cover and cook for another 5-6 minutes, or until very soft.

Bake these pizzas on a pizza stone or other pan, at 375 for about 10-12 minutes, or until the cheese melts.

Nutritional data:
Mushroom, Tomato and Spinach Pizza
Calories:    296
Fat:                21g
Sat Fat:         6.7g
Chol:             30mg
Sodium:      848mg
Carbs:           22g
Fiber:         10.5g
Protein:     14.1g

Nutritional data:
Mushroom, Onion and Bleu Cheese Pizza
Calories:    483
Fat:            29.6g
Sat Fat:      13.4g
Chol:            60mg
Sodium:     464mg
Carbs:       32.2g
Fiber:        10.2g
Protein:       21g

Cheese-Stuffed Portabella Caps

Cheese-Stuffed Portabella Caps
Serves 2

2 large portabella caps
2 tablespoons Greek Yogurt
1 ounce goat cheese (or cream cheese), softened
2 tablespoons shredded cheese (your preference)
1 cup baby spinach, finely chopped
1/4 cup bell peppers, chopped
1/4 cup diced Vidalia onion
1/8 tsp black pepper

1.  Wash mushrooms caps. Remove stem from mushrooms. With a spoon, carefully scrape the gills from the underside of the cap. (This will give you more room for the filling.) Set aside.
2.  Combine remaining ingredients.
3.  Fill mushroom caps.  At this point, the mushrooms can be kept in a refrigerator for several hours, loosely covered.
4.  Preheat your grill in high for 5 minutes.
5.  Reduce heat to medium high, and place mushrooms on the grate. Cover and let them cook for 5-8 minutes. When some juices begin to bubble up around the edges, they are done.
6.  Serve open faced on toasted whole wheat bread, or half a bagel.

Nutritional data:
Calories:     124
Fat:             5.6g
Sat fat:        2.8g
Chol:           16mg
Sodium:     101mg
Carbs:      10.5g
Fiber:         1.9g
Protein:      9.3g

Ultra-Thin Crust Veggie Pizza

"Ultra-Thin" Crust Veggie Pizza
Make 3 portions (1/3 of the pizza)

1 Ultra-thin whole wheat pizza crust
1 tablespoon olive oil
2-3 cloves garlic, crushed and minced
1 teaspoon Italian spice blend  (I used Penzey's Tuscan Sunset.)
2 ounces finely shredded mozzarella cheese

1.  Mix garlic, spices and oil together.  Let sit for 10-15 minutes. 
2.  Spread garlic-oil mix evenly over the crust.
3.  Top with half of the mozzarella cheese.

Add your favorite ingredients.  In the picture above, I used:
1 small can mushrooms
2 tablespoons sliced black olives
10 sliced green olives
2 tablespoons red onion, minced
1 cup baby spinach, chopped
15 cherry tomatoes, sliced

4.  Place all toppings on the cheese.
5.  Top with remaining mozzarella.
6.  Place in a pre-heated oven at 425 degree, for 5-7 minutes.

Note: the label suggested 10-14 minutes in the oven.  Hah!  I checked it at 8 minutes at it was already a little too brown at the edges.  I suppose I could have avoided that by piling the topping on right to the edge, but that would defeat the idea of a light pizza.

Nutritional data:
Calories:         261
Fat:                12.7g
Sat fat:             3.2g
Chol:             14.7mg
Sodium:          484mg
Carbs:            28.8g
Fiber:               5.2g
Protein:            8.9g

(Fresh mushrooms would reduce the sodium load by 153mg per serving. But at 484mg for 1/3 of a pizza, that amount of sodium is not bad.)

Mini Veggie Pizzas!

I had some sauteed onions, mushrooms and bell peppers in the fridge that were just sitting there. I was hungry, but not sure what to make.

I preheated a pizza stone in the oven at 425.

I took a sandwich thin, opened it and spread a teaspoon of olive oil on each half. Then I crushed a clove of garlic, and divided it on each half.  On top of the garlic I layered 1/2 cup of the sauteed onions, mushrooms and bell peppers (that I had warmed in the microwave.) Finally, I placed a slice of mozzarella cheese on top.

I baked it for 10 minutes, or until golden brown.

Nutritional data (for two halves):
Calories:     386
Fat:            23.9g
Sat fat:         7.5g
Chol:            22mg
Sodium:      482mg
Carbs:        31.7g
Fiber:           6.3g
Protein:         18g

Mushroom and Shallot Chicken

Mushroom and Shallot Chicken
Serves 6

6 chicken breast, boneless/skinless, approximately 5-6 ounces each
1 pound fresh mushrooms, sliced
5 large shallots
3 tablespoons olive oil, divided
Your preferred seasoning (Italian herbs work well.  I use Penzey's Sunny Spain.)
4 ounces dry white wine

1.  Place chicken between thick sheets of plastic or in a large freezer Ziplock bag. Pound breasts flat (to less than 1/2 inch) with mallet. Sprinkle with your seasoning. Drizzle 1 tablespoon olive oil over each breast, return to Ziplock bag and let them rest in the refrigerator for at least 1 hour.
2.  Heat non-stick skillet.  Add 1 tablespoon olive oil.  When hot, lay chicken breast in and cook over med-high heat for 5-6 minutes.  Remove from skillet, cover and keep warm.
3.  While the chicken is cooking, slice the shallots the long way into thin strips.
4.  In the same skillet, add remaining olive.  When hot, add shallots and mushrooms.  Saute until the mushrooms get soft (5-10 minutes.)  Remove from skillet, cover and keep warm.
5.  Add wine, and using a plastic scraper/spatula, loosen all crusty bits.  Cook down for 5-10 minutes. Return mushrooms/shallots to skillet, toss to coat.
6.  Serve chicken breasts topped with the mushroom/shallots, with a side of wild rice (cooked according to directions) and steamed broccoli (with 1 tablespoon olive oil over the broccoli) and some cherry tomatoes.

Nutritional data:
Calories:        225
Fat:                 8.7g
Sat fat:            2.2g
Chol:               65mg
Sodium:          47mg
Carbs:            6.9g
Fiber:             0.3g
Protein:        26.8g

Onion-Mushroom Tart and Roasted Asparagus

Yesterday's dinner was a new recipe, which I modified from the Best of Cooking Light 13 book. (More recipes will be featured in this blog from that magazine, so keep coming back here.)  The original recipe was a simple Onion Tart, but I added garlic (because when I use onion, I need to use garlic, too!) and crimini mushrooms (also called baby 'bellas because they are actually immature portabellas.)

Onion-Mushroom Tart
Serves 6 (or cut larger pieces if you want)

This recipe looks long and difficult, but in reality it is very simple to make.  Most of the time is spent waiting for the onions to caramelize and then for the tart to bake. The only real work is slicing the onions, crushing the garlic and grating the Swiss cheese.
1 tablespoon olive oil
2 pounds onions, sliced (a blend of sweet Vidalia and sharper yellow onions is excellent)
3 cloves garlic, crushed and minced
8 ounces of your preferred fresh mushroom, sliced
Black pepper to taste
1/2 to 1 tsp  of your preferred herbs (An Italian blend is nice here.  I used Penzey's Bouquet Garni.)
1 ounce (2 tablespoons) crumbled Feta cheese
1 ounce (2 tablespoons) shredded Swiss cheese
1 prepared pie crust (I used a store-bought crust.)
1 egg, beaten

1.  Preheat oven to 425F. 
2.  Heat oil in a non-stick skillet.  Add onions over med-high heat.  Stir/toss occasionally.
3.  When some of the onions start to brown (about 4-5 minutes), add garlic, mushrooms, pepper and herbs.  Reduce heat to medium.  Stir/toss occasionally, until the onions are fully caramelized, and the mushrooms are fully cooked.  This will take 15-20 minutes.
4.  While the filling cooks, remove the pie crust and unroll it onto a sheet of parchment paper, or onto a cooking sheet sprayed with cooking spray (spray is not needed when using parchment paper.) With a rolling pin, gently roll it out to a 12 inch diameter circle.
5.  Spread Feta over the middle of the crust, leaving about a 2 inch border without cheese.  There will not be a lot of cheese on the crust. That is okay.
6.  When the filling is done, pour over feta and spread evenly, maintaining that 2 inch border. Top evenly with the shredded Swiss.
7.  Gently fold the pie crust over the filling, making pleats as you move around the crust. You do not need to press the pleats together to make a tight seal.
8.  Brush the beaten egg over the crust.
9.  Bake for 25-30 minutes (or until golden brown as above), remove from oven, and let rest for 5 minutes before serving.

This was a delicious vegetarian meal, and I will make this again, but with further variations (not all changes will be in the same batch):

Bleu/Gorgonzola cheese instead of the Feta
A wedge of Laughing Cow cheese instead of the Feta
Smoked Gouda instead of the Swiss
Adding 2 ounces of wine (or beer) to the onions when I add the mushrooms (which is enough time to completely cook away, leaving all the flavor behind)
Adding sun-dried tomatoes to the filling
Adding sliced olives (probably green Spanish)
Shiitake and oyster mushrooms instead of crimini

Nutritional data, for 1/6 of the tart:
Calories:        252
Fat:               15.4g
Sat fat:            5.7g
Chol:               53mg
Sodium:         288mg
Carbs:           26.4g
Fiber:              1.5g
Protein:           5.5g

Roasted Asparagus
Served 3-4

If you want a much more detailed review of asparagus and many more ideas on how to prepare and use it, here is a great web resource: How to Cook Asparagus

Thanks to Lita Watson for sharing this information with the blog and all of my readers!

Now, the recipe:
1.5-2 pounds fresh asparagus, woody ends trimmed off
2 tablespoons olive oil
2 tablespoons minced onion (I prefer to use dehydrated onion for this recipe, but fresh would work)
Black pepper

1.  Preheat oven to 425F.
2.  In a 9x13 pan, lay the asparagus and drizzle the oil over it.  Top with pepper and onion.  Roast it uncovered for 25-30 minutes.
3.  Roast this at the same time you bake the tart, and they will both be done at the same time.

Nutritional data (for 1/3 of the recipe)
Calories:         130
Fat:                 9.3g
Sat Fat:           1.3g
Chol:                 0mg
Sodium:             5mg
Carbs:              10g
Fiber:                 6g
Protein:              6g

If you want to a new podcast on your play list, listen to my show Make Your Someday Today (MYST). Here is a link to the first episode, where I tell my personal story of how I went from wearing a 3XL shirt down to a Medium, from 48" waist to 34", and my jacket went from a 54 Portly to 44 Regular.

Do you know--or maybe live with--a "food pusher"? Here are some ideas to help you handle that potentially delicate situation.

Shirataki Lo Mein

Shirataki Lo Mein
Makes 3 servings, approximately 2 cups each

2 packages Shirataki (tofu) noodles (8 ounces each)
1 medium onion, sliced
8 ounces fresh mushrooms sliced
6 ounces snow pea pods, chopped
1/2 cup shredded carrots
1 cup fresh bean sprouts
2 tablespoons sesame oil, divided
1 tablespoon Thai fish sauce
3 garlic cloves, crushed and minced
1-2 tsp fresh gingers, crushed and minced

1.  Drain shirataki noodles in a colander. Set aside.
2.  In a large non-stick skillet, heat 1 tablespoon sesame oil over medium-high heat. 
3.  Add onions and mushroom, saute until the onions are beginning to get soft.  Add pea pods, carrots and the fish sauce.  Saute until the carrots are hot but crunchy.
4.  Add bean sprouts.  Toss to mix.  Remove from heat, and set aside in a bowl.  Cover to help it stay warm.
5.  In the same skillet, reheat the remaining sesame oil.  Add the crushed garlic and ginger. Stir for 1 minute.
6.  Add the drained shirataki noodles.  Toss occasionally for 2-4 minutes.
7.  Add noodles to vegetables in bowl.  Gently mix together.

Nutritional Data:
Calories:     194
Fat:             10.1g
Sat fat:          1.3g
Chol:               0mg
Sodium:       438mg
Carbs:         21.3g
Fiber:            6.1g
Protein:         7.2g

Note:  If you are concerned about sodium, eliminate the Thai fish sauce.  That will reduce the sodium per portion to 42.3mg.  However, you will need to add more spices to help bring additional flavor.  In that case, double the garlic and ginger, or add Chinese Five Spice blend.

Mushrooms and Beef in Cream Sauce

Mushroom and Beef in Cream Sauce

Makes 6 servings

12 ounces beef roast, cut into ½ inch cubes

16 ounces fresh mushrooms, sliced

1 medium onion, diced

1 garlic clove, crushed

4 ounces red wine

4 ounces water

8 Tablespoon (4 ounces) of reduced fat cream cheese

1 tablespoon olive oil, divided

3 cups uncooked whole wheat wide noodles

Prepare the pasta as directed on the label. While the pasta is cooking, heat 1 tablespoon olive oil in a non-stick skillet, saute the onion for 3-4 minutes, and then add the garlic and mushrooms.  Continue to cook over medium-high until everything is soft, approximately 3-5 minutes. Remove from skillet into a large bowl, set aside and keep warm.

Return the skillet to medium-high heat. When hot, carefully add all meat.  Season the meat with pepper as needed, stirring to brown all surfaces. When the meat is browned, add to the bowl containing the cooked mushrooms.

The skilled will probably have meat and mushroom residue adhering to the sides and bottom (also called fond.)  Pour the wine into the skillet, deglazing the pan.  Then add the cream cheese, return the skillet to medium heat and stir until the cheese has melted and is mixed with the wine.  Add the water and mix well.

Return the meat and mushrooms to the sauce, and stir to coat.

One serving is 1 cup pasta (or less) and 3/4 cup stroganoff.

Nutritional data (of the stroganoff):

Calories:               226

Fat:                       11.4g

Sat fat:                  4.4g

Cholesterol:       59.5mg

Sodium:               137mg

Carbs:                   6.7g

Fiber:                    1.1g

Protein:               20.8g

Nutritional data (of 1 cup of cooked pasta):

Calories:               180

Fat:                          1g

Sat fat:                  0.0g

Cholesterol:        0.0mg

Sodium:               15mg

Carbs:                   41g

Fiber:                    6.0g

Protein:                   8g

Portabella Panini

To make one panini

1 ciabatta roll
1 portabella cap
1/2 ounce goat cheese
1 teaspoon (heaping) sun-dried tomatoes, diced
1 cup baby spinach, chopped a little
1 slice of onion
Cooking spray

1.  Heat your panini pan over medium heat. (I don't have one, but I use my George Foreman grill set to 340F.)
2.  With a spoon, carefully scrape out the gills on the underside of the cap.  This step isn't required, but it will make the mushroom cap have a better texture when cooked.
3.  Spray the pan.  Lay the onion and portabella cap in it.  Turn the cap after 2 minutes.
4.  While that is cooking, slice the ciabatta rolls. Carefully carve out some of the bread from the top and bottom halves.
5.  Spread goat cheese on the bottom half.
6.  When the onions are soft, lay them on bottom half. Top the onions with the portabella.
7.  Spread the sun-dried tomatoes on the portabella.
8.  Fill the top half of the roll with the spinach.
9.  Lay the completed sandwich in the pan or on the grill and place the weight on it or put the lid down.
10.The panini is done when the crust is golden brown and the sandwich is flat.

Options:  Replace the sun-dried tomatoes with fire-roasted peppers.  Use feta cheese or a slice of Swiss instead of goat cheese.  Use arugula instead of spinach.  Add a slice of tomato.  Add avocado.

Nutritional data as made according to the recipe):
Calories:    224
Fat:            3.3g
Sat fat:       1.3g
Chol:        7.5mg
Sodium:   505mg
Carbs:     37.1g
Fiber:        3.2g
Protein:     9.7g