So my blog eNourishment turns one today! With over 100 posts written and 11,000 hits so far, I have to admit it has been a lot of fun and a great learning process too. I also want to say a BIG thank you to all my loyal readers, my friends and family (especially my husband) who taste test my recipes and provide awesome feedback. Looking forward to much more cookin' and bloggin’ in 2010 for sure! Happy New Year!!
Hope everybody had a nice holiday, my first Christmas with baby was really special! Here is a great way to liven up leftover turkey from holiday meals.
Ingredients:
2 cups cooked turkey
¾ cup chopped celery
2 tablespoons dried cranberries
2 tablespoons chopped green onions
2 tablespoons chopped pecans
½ cup nonfat Greek yogurt
¼ cup light mayo (* use a gluten-free brand such as Best Foods if you are on a gluten-free diet)
½ teaspoon white vinegar (or rice vinegar)
Directions:
Put the turkey, celery, cranberries, onions and pecans in a medium bowl. In a smaller bowl combine the yogurt, mayo and vinegar well and pour over the chicken mixture. Fold in the dressing and mix well. Chill if not serving immediately.
Makes 3.5 cups, 7 servings
Serving size ½ cup Calories 120 Protein 13g Carb 6 g Fiber 0 g Sugars 5 g Fat 5 g Saturated fat 1 g Sodium 390 mg 
A festive side dish for holiday meals
Ingredients:
2 cups baby carrots (or peeled carrots cut into large chunks)
2 tablespoons light maple syrup
1 tablespoon dried cranberries
1 tablespoon chopped walnuts or pecans
ICB spray or 1 tablespoon light margarine
Directions:
Cook the carrots until almost done- by either boiling them in a pot of water, steaming in a pyrex dish in an half inch of water or even quicker, put them in a Glad® Simply Cooking™ Microwave Steaming Bag and heat on high for about 2-3 minutes. Spray a small to medium sized pan with ICB or add 1 tablespoon of light margarine and put on medium heat. Add the carrots and sauté for 2-4 minutes. Sprinkle with cranberries and walnuts and heat for another minute. Turn off the heat, pour the maple syrup and toss to evenly coat the carrot mixture and serve.
Makes 4 servings
Serving size: ½ cup Calories 58 Protein 1 g Carb 11 g Fiber 2 g Sugars 8 g Fat 1 g Saturated fat 0 g Sodium 64 mg
Great for a holiday appetizer or a snack, kid friendly too!
Ingredients:
2-3 laughing cow light Swiss cheese wedges (or 2-3 tablespoons light cream cheese)
1 medium to large apple
1 tablespoon dried cranberries
1 tablespoon chopped walnuts or pecans
Directions
Cut the apple from top to bottom into thin, round slices to make about 6 to 8, avoiding the core and spread laughing cheese wedges (or light cream cheese) on top. Sprinkle with nuts and cranberries. Chill if not serving immediately
Makes 4 servings:
Serving size: 1/4th of recipe (1.5-2 pieces) Calories 60 Protein 2 g Carb 9 g Fiber 1 g Sugars 7 g Fat 2.5 g Saturated fat <1g Sodium 160 mg
Who would think that a whole grain version of this classic could be so good?
Ingredients:
2 cups whole wheat pastry flour
1 teaspoon baking soda
1/2 cup brown sugar
1/2 cup sugar
1 egg and 1 egg white
1/2 cup margarine
¼ cup applesauce
3/4 cup chocolate chips
Directions:
Preheat oven to 350 degrees. Mix flour, and baking soda in a small to medium bowl. In a larger bowl, mix the sugars, egg and egg white, margarine, and applesauce. Slowly start adding the flour mixture to the larger bowl with the egg/sugar mixture until a soft thick dough is formed. Stir in the chocolate chips and drop the cookie dough in rounded spoonfuls (or use a small ice cream scooper) onto a baking sheet to make 30 cookies. Bake for 15 minutes or until lightly browned.
Makes about 30 cookies
Serving size: 1 cookie Calories 110 Protein 2 g Carb 15 g Fiber 1 g Sugars 10 g Fat 5 g Saturated fat 2 g Sodium 70 mg
A simple but classy salad, and well rounded nutritionally too!
Ingredients
4 cups salad greens (baby lettuce mix, field greens, butter lettuce work well)
1 cup chopped beets (canned rinsed, or fresh cooked and cooled)
2 tablespoons chopped walnuts
2 tablespoons goat cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
Directions:
Combine all of the above ingredients in a large bowl, chill if not serving immediately and serve with dressing (recipe below).
Makes 4 servings
Serving size 1/4th of recipe Calories 65 Protein 3 g Carb 6 g Fiber 2 g Sugars 4 g Fat 4 g Saturated fat < 1 g Sodium 120 mg
Maple Mustard Vinaigrette
Ingredients:
2 tablespoons light maple syrup (reduced calorie version)
2 tablespoons white balsamic vinegar
2 teaspoons olive oil
1 tablespoon water
2 tablespoons honey Dijon mustard
Directions:
Combine all of the above ingredients in a small bowl and whisk together until smooth. Chill if not serving immediately.
Makes 4 servings
Serving size ¼ recipe (heaping tablespoon) Calories 50 Protein 0 g Carb 6 g Fiber 0 g Sugars 4 g Fat 2.5 g Saturated fat 0 g Sodium 86 mg
A unique version of the quesadilla made with creamy goat cheese.
Ingredients:
4 corn tortillas
½ cup corn, fresh, thawed or frozen
1/3 cup chopped red or white onion
3 cups fresh spinach, rinsed well and patted dry
¼ teaspoon chili powder
¼ teaspoon garlic powder
¼ teaspoon ground cumin
1 tablespoon water
1/4 cup goat cheese
ICB spray or olive oil using the olive oil sprayer (if both N/a use 2 teaspoons olive oil)
Chopped avocado, salsa and fat free sour cream (optional, for garnish)
Directions:
Spray a medium to large sized pan with ICB or an olive oil sprayer or drizzle very lightly with a teaspoon olive oil and put on medium heat. Put in the onions and sauté until lightly browned. Add the corn, chili powder, garlic and cumin and sauté for a few more minutes. Then put in the spinach, sauté for a minute and sprinkle with 1 tablespoon water and heat for another few minutes until the spinach is slightly wilted., Remove spinach/corn from the pan and set side in a dish. Coat a large skillet (or clean/reuse the pan used to make the filling) with ICB, olive oil sprayer or one teaspoon of olive oil and place on high heat. Place the two tortillas in the pan, divide the spinach /corn filling between the two and top each with half of the goat cheese. Place the other two tortillas on top of each. Heat on one side for 5-7 minutes or until lightly browned. Flip over and heat the same amount of time on the second side. Cut into wedges and top with chopped avocado, fat free sour cream and salsa if desired.
Makes four servings
Serving size: ¼ recipe Calories 127 Protein 6 g Carb 17 g Fiber 3 g Sugars 2 g Fat 3.5 g Saturated fat 2 g Sodium 175 mg
Labels: Mexican, appetizer, entrée, vegetarian, lower fat, lower sodium
A nice dish to serve while entertaining…
Ingredients:
2 large or 4 small chicken breasts (want 2 cups cubed cooked)
3 cups broccoli florets
1/2 cup diced shallots
2 cloves garlic
1/3 cup sundried tomatoes
One 14 ounce can chicken broth
1 cup white wine
1/3 cup black or kalamata olives
1/3 cup fresh basil
1 teaspoon olive oil
3 cups (6 ounces dry) cooked whole wheat or regular pasta
Parmesan cheese (optional for serving)
Directions:
Start cooking the pasta in boiling water according package directions. Cook the chicken either by grilling on the barbeque for about 4 to 7 minutes on each side or coat a skillet with 1-2 teaspoons olive oil, heat over high heat, add breasts, cook for 4-7 minutes each side until no longer pink in the center. Let the cooked chicken cool, cut into cubes and set aside. Add 1 teaspoon olive oil, shallots and garlic to a large pan and saute on medium heat for 3-4 minutes until lightly browned. Then add the broccoli, sundried tomatoes, half of the chicken broth and half of the white wine and simmer for another 5-7 minutes. Rinse and drain the cooked pasta, add it and the cooked chicken to the pan with the broccoli and tomato mixture along with the rest of the chicken broth and white wine and with sprinkle with chopped olives and basil. Cook for another 2-3 minutes, sprinkle with parmesan cheese and then serve.
Makes 6 servings
Serving size: 1/6th recipe Calories 240 Protein 20 g Carb 28 g Fiber 5 g Sugars 3 g Fat 3.5 g Saturated fat 1 g Sodium 710 mg
Variation: If you’re watching sodium you can substitute low sodium chicken broth
Earthy, thick and creamy, it’s hard to believe this soup is low in fat too.
Ingredients:
9 cups of chopped mushrooms (try to use 2-3 different kinds such as crimini, button, portobello)
¾ cup chopped white onion
¼ cup chopped green onion
28 ounces chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
¼ cup chopped fresh basil
1 teaspoon garlic powder
2 tablespoons white wine
½ cup fat free half and half (*use a gluten-free brand such as Darigold if you are on a gluten-free diet)
ICB or 1 tablespoon light margarine or 2 teaspoons olive oil
Directions:
Spray a large pan with ICB (or coat with ½ tablespoon light margarine or 1 teaspoon olive oil) add the onions and 7 cups of the mushrooms (put 2 cups of them aside) and sauté on medium heat for 7-10 minutes until mushrooms are soft and browned. Meanwhile add the 2 cans of broth and the garlic powder to a large pot and place on medium heat. Once the mushrooms are done add them to the pot of broth and simmer for 5 minutes, turn off heat, add the fresh basil and set aside to cool a bit. While the mushroom broth mixture is cooling, spray the large pan again with ICB (or coat with ½ tablespoon light margarine or 1 teaspoon olive oil, add the last 2 cups of the mushrooms and sauté on medium heat for 5-7 minutes until mushrooms are soft and browned and set aside.
Carefully transfer the cooled mushroom and broth mixture from the pot into a blender. If you have a smaller blender only add one fourth to half of the mixture at a time (you can put the other half in a large bowl until ready to blend). Blend on low speed for about a minute, until a smooth consistency is reached.
A note about blending hot liquids: In order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top which will allow air to escape more gently Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top
Put the blended mixture back in the pot, add the cooked mushrooms and white wine and warm on low heat stirring frequently (to prevent the thick soup from spattering.) Add the fat free half and half and simmer for 5 minutes on low heat until uniformly heated.
Makes 7 cups, seven servings
Serving size: 1 cup Calories 60 Protein 4 g Carb 8 g Fiber 1 g Sugars 4 g Fat 1 g Saturated fat <1g Sodium 490 mg
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