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Summer Bean and Tuna Salad

June 29, 2010 By The Recipe Mom 1 Comment

What You Need:

Water
1/4 tsp salt
8oz. fresh green beans, stems trimmed
1/3C olive oil and vinegar dressing
1 tsp Dijon style mustard
1 (15 oz.) can cannellini beans, rinsed and drained
3 C of lettuce
2 (6 oz.) cans of solid white tuna in water, drained and flaked
3 eggs, hard boiled, peeled and cut into wedges
1/2 C red radishes, sliced
1/3C of pitted Kalamata olives
Pepper

How to Make It:

Pour enough water into a skillet to fill it half full then sprinkle in the salt.
Place the skillet over medium high heat, bring the water to a boil then add the green beans.
Simmer the beans for 4 minutes or until crisp tender then drain and rinse under cold water for 1 minute.
In a bowl whisk together the dressing and mustard.
Place the green beans and 1 tbsp of the dressing in a bowl and toss to coat.
Place the cannellini beans and 1 tbsp of the dressing in a bowl and toss to coat.
Spread the lettuce over a large platter.
Mound the green beans in one corner of the platter.
Mound the cannillini beans in another corner.
Mound the tuna onto the platter.
Place the egg wedges, radishes and olives onto the platter.
Pour the remaining dressing over the entire salad and season with the pepper.

Makes 4 servings

This summer platter is great for a late lunch on a hot day. Just place mounds of the ingredients onto the platter and add a loaf of crusty bread and enjoy. Substitute chicken, turkey or even pork for the tuna if you wish.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 4 minutes
Total Time: approximately 24 minutes

Nutritional Information: (approximate values per serving)
Calories 403; Fat 22g; Saturated Fat 3g; Carbohydrates 19g; Protein 29g; Fiber 6g;
Cholesterol 191mg; Sodium 835mg

Filed Under: Brunch Ideas, Dinner Ideas, Fish, Health Concious, Recipe Cards, Recipes, Summer Cooking Tagged With: , , , , , , , , , , , , , , ,

Poached Salmon in Horseradish Sauce

June 28, 2010 By The Recipe Mom Leave a Comment
salmon

What You Need:

Water
2 tbsp cider vinegar, divided
4 (6 oz.) salmon fillets
1 C of fresh dill
1 scallion, chopped
1/2 C light mayonnaise
1/2 C low fat sour cream
1 tbsp horseradish
2 tsp Dijon mustard

How to Make It:

Place a skillet over high heat and add 1 inch of water.
Add the vinegar to the water and bring the mixture to a brisk boil.
Place the salmon into the boiling liquid and reduce the heat to low.
Cover the skillet and cook the salmon for 10 minutes or until opaque in color.
Blend together in a blender the dill, scallions, mayonnaise, sour cream, horseradish and mustard until smooth.
Place the salmon on a serving platter and cover with the sauce just before serving.

Makes 4 servings

Salmon is an oily fish that is full of omega 3 fatty acids. Be careful not to over cook your salmon. The rule of thumb for cooking fish that is used by most professional cooks is to measure it at the thickest area of the fish. Cook the fish for 10 minutes per inch. If you’re grilling or oven cooking your fish and it’s wrapped in foil or covered in sauce the best rule of thumb is to cook it 15 minutes per inch. If your baking or grilling take the fish out about 2 minutes before the required cooking time as the fish will continue to cook for a couple of minutes once removed from the heat source.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 10 minutes
Total Time: approximately 20 minutes

Nutritional Information: (approximate values per serving)
Calories 460; Fat 27g; Saturated Fat 7g; Carbohydrates 5g; Protein 48g; Fiber 0g;
Cholesterol 110mg; Sodium 352mg

Filed Under: Dinner Ideas, Fish, Health Concious, Recipe Cards, Recipes, Seafood Tagged With: , , , , , , , , , , , , , ,

Almond Cranberry Croissants

June 26, 2010 By The Recipe Mom Leave a Comment
croissantcookie

What You Need:

1 1/3 C of flour
3 1/2 oz. almond paste, cut small
2/3 C + 2 tbsp light brown sugar, packed and divided
1/4 tsp salt
6 tbsp unsalted butter, cut into pieces
1 (3 oz.) pkg. cream cheese
1 C almonds, toasted and chopped very fine
1 C of fresh cranberries, chopped very fine
3/4 tsp cinnamon, divided
1 large egg, lightly beaten
2 tbsp sugar

How to Make It:

Put the flour, almond paste, 2 tbsp of brown sugar and the salt into the blender.
Blend until the almond paste is blended into the flour well.
Place the butter and cream cheese into the mixture and pulse until a moist crumb forms.
Place the mixture onto a flat surface and knead until a soft dough forms.
Divide the dough into thirds and place on a lightly floured surface.
Shape the pieces into a 1/2 inch thick disk.
Cover with plastic wrap and chill 1 hour.
Line a baking sheet with foil and preheat the oven to 350 degrees.
Place the almonds, cranberries, remaining brown sugar and 1/2 tsp of cinnamon into a bowl and toss to combine.
Place the chilled dough on a lightly floured surface.
Roll each disk out to form a 9 inch circle.
Place 1/3 of the cranberry filling onto each circle, pressing into the dough with your fingers.
Cut each dough circle into 12 wedges.
Roll the wedges into croissants beginning at the wide end and rolling to the point.
Place the croissants point down on the foil line baking sheet.
Toss together the sugar and remaining cinnamon.
Brush each croissant with egg and sprinkle with the cinnamon sugar mixture.
Bake the croissants for 22 minutes or until a golden brown.
Cool on wire racks before serving.

Makes 36 croissant

These cookies make a great snack in the middle of the afternoon or as a dessert at the end of a delicious healthy meal. Mix up your filling by using cherries and pecans or peaches and walnuts or any type of fruit nut mixture that you like.

Preparation Time: approximately 15 minutes
Chilling Time: approximately 1 hour
Baking Time: approximately 22 minutes
Total Time: approximately 1 hour 37 minutes

Nutritional Information: (approximate values per cookie)
Calories 105; Fat 5g; Saturated Fat 2g; Carbohydrates 12g; Protein 2g; Fiber 1g;
Cholesterol 14mg; Sodium 28mg

Filed Under: Desserts, Health Concious, Kid Friendly, Recipe Cards, Recipes, Snacks Tagged With: , , , , , , , , , , ,

Cheesy Sweet Pepper Burgers

June 25, 2010 By The Recipe Mom Leave a Comment
peppers

What You Need:

1 tsp olive oil
1 green bell pepper, sliced thin
1 sweet red bell pepper, sliced thin
1 sweet yellow bell pepper, sliced thin
1 onion, sliced thin
1 garlic clove, minced
1 tbsp balsamic vinegar
4 slices of mozzarella cheese
1/4 C of mustard
4 hard rolls, split and toasted
8 lettuce leaves
1 tomato, sliced thin

How to Make It:

Preheat the broiler.
Pour the oil into a skillet and place the skillet over medium heat.
Add all the peppers, onions and the garlic and sauté 5 minutes or until crisp tender.
Drizzle the vinegar over the vegetables and toss to coat.
Spread the mustard over the top of roll.
Spoon the vegetables over the bottom of each roll.
Place a slice of cheese over the vegetables.
Place the bottom of the rolls on a broiler pan.
Place the pan in the broiler and broil 4 inches from the heat for 2 minutes or until the cheese melts.
Top each sandwich with a couple slices of tomato and a lettuce leaf and cover with the top of the bun.

Makes 4 sandwiches

This tasty burger is great for those who are trying to cut back on their meat intake. The sautéed vegetables give it a low fat twist. For something a little different try a couple of fresh basil leaves on each sandwich instead of the lettuce leaves. You can also make a great sauce by mixing together 1/4 C of mayonnaise and 1/2 tsp of horseradish together and spreading it on the buns instead of the mustard.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 7 minutes
Total Time: approximately 22 minutes

Nutritional Information: (approximate amounts per serving)
Calories 278; Fat 10g; Saturated Fat 3g; Carbohydrates 39g; Protein 9g; Fiber 3g;
Cholesterol 13mg; Sodium 456mg

Filed Under: Dinner Ideas, Health Concious, Lunch Ideas, Recipe Cards, Recipes, Sandwiches Tagged With: , , , , , , , , , , , , , , ,

Ginger Glazed Melon

June 24, 2010 By The Recipe Mom Leave a Comment
honeydew

What You Need:

3 tbsp water
1/3 C of sugar
2 tsp lime zest, grated
1 tbsp lime juice
1 tsp fresh ginger, peeled and grated fine
1 honeydew melon, cut into bite size pieces

How to Make It:

Pour the water into a saucepan and place the pan over medium heat.
Stir in the sugar and bring the mixture to a brisk boil.
Remove the pan from the heat and stir until the sugar has completely dissolved.
Place the pan in the refrigerator and chill for 5 minutes.
Stir the lime zest, lime juice and ginger into the chilled mixture.
Put the melon chunks into a large serving bowl.
Pour the ginger glaze over the melon and gently toss to coat.

Makes 8 servings

Melons are the icing on the cake when it comes to summer fruits. Honeydew melons are often overlooked for the more popular cantaloupe or watermelon even though they have an exceptional taste. When topped with this syrup they are even tastier. Too quickly peel and cut a melon, cut a thick slice from the bottom and top of the melon. Cut the melon in half crosswise and scoop out the seeds with a spoon. Turn each half upside down and working from the top to the bottom, remove the rind. Once the rind is removed chop the melon in the desired size for your recipe.

Preparation Time: approximately 15 minutes
Chilling Time: approximately 5 minutes
Total Time: approximately 20 minutes

Nutritional Information: (approximate values per serving)
Calories 75; Fat 0g; Saturated Fat 0g; Carbohydrates 20g; Protein 1g; Fiber 2g;
Cholesterol 0mg; Sodium 21mg

Filed Under: Health Concious, Kid Friendly, Recipe Cards, Recipes, Side Dishes Tagged With: , , , , , , , ,

Squash and Apple Mash

June 23, 2010 By The Recipe Mom Leave a Comment
mashedsquash

What You Need:

4 tbsp of light margarine, divided
3 1/2 lbs. butternut squash, peeled, seeded and cut into chunks
3 apples, peeled, cored and quartered
1/2 tsp salt
1/4 tsp pepper

How to Make It:

Set the oven temperature to 350 and line 2 rimmed baking sheets with foil.
Place 1 tbsp of the margarine onto each baking sheet and place in the oven until the butter melts.
Spread half of the squash and half of the apples evenly onto each baking sheet.
Turn the squash and apples in the melted margarine to coat them well.
Roast for 40 minutes or until fork tender.
Place the roasted squash and apples into a large serving bowl.
Toss in the remaining margarine and the salt and pepper.
Mash until smooth.

Makes 8 servings

This mash is a little healthier than regular mashed potatoes and just as tasty. Make them ahead of time if you wish. They keep well when covered and refrigerated for up to 2 days. They can also be frozen for up to 1 week. Just thaw them in the refrigerator and heat in the microwave until hot.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 40 minutes
Total Time: approximately 50 minutes

Nutritional Information: (approximate values per serving)
Calories 168; Fat 6g; Saturated Fat 4g; Carbohydrates 30g; Protein 2g; Fiber 4g;
Cholesterol 16mg; Sodium 211mg

Filed Under: Health Concious, Kid Friendly, Recipe Cards, Recipes, Side Dishes Tagged With: , , , , , , ,

Diced Tomato and Shallot Soup

June 22, 2010 By The Recipe Mom 1 Comment
tomatosoup

What You Need:

2 tsp light butter
3/4 C of shallots, chopped
1 (28 oz.) can diced tomatoes
2 Tbsp tomato paste
1 (14 1/2 oz.) can fat free reduced sodium chicken broth
2 Tbsp fresh dill, chopped

How to Make It:

Melt the butter in a saucepan over medium heat.
Stir in the shallots; reduce the heat to low and cover the pan.
Cook the shallots for 5 minutes, stirring often or until tender.
Add the tomatoes along with their juice and the tomato paste.
Pour the broth into the pan and stir to blend in well.
Return the heat to medium and bring the soup to a boil.
Reduce the heat to low and simmer the soup for 5 minutes or until heated through.
Stir in the dill just before serving.

Makes 6 servings

This light but tasty soup is a great side kick to any sandwich. For an even healthier lunch serve this soup with a light salad. Remember soup is not only a comfort food but can provide nutrients and vitamins our bodies need to stay healthy. If you prefer you may use regular butter and regular chicken broth and onions may be used in place of the shallots.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 10 minutes
Total Time: approximately 20 minutes

Nutritional Information: (approximate values per serving)
Calories 439; Fat 1g; Saturated Fat 0g; Carbohydrates 9g; Protein 2g; Fiber 1g;
Cholesterol 2mg; Sodium 666mg

Filed Under: Health Concious, Kid Friendly, Lunch Ideas, Recipe Cards, Recipes, Soups and Salads Tagged With: , , , , , , , ,

Apple Beet Salad with Maple Dressing

June 21, 2010 By The Recipe Mom Leave a Comment

What You Need:

6 small beets
2 tbsp of water
1/2 C olive oil and vinegar dressing
1 tbsp maple syrup
1 Gala apple, quartered, cored and sliced thin
1 Granny Smith apple, quartered, cored and sliced thin
4 C of baby arugula

How to Make It:

Put the beets into a shallow microwave bowl and cover with the water.
Cover the bowl loosely with plastic wrap or a lid and microwave 5 minutes or until tender.
Remove the beets from the microwave and let cool just enough to handle.
When the beets are easily handled run them under cold water and rub off the skins.
Cut the beets into 1 inch chunks and place them in a serving bowl.
Pour the dressing into a bowl and whisk in the syrup until blended in well.
Place both types of apple slices and arugula into the dressing and toss gently to coat.
Divide the mixture into salad bowls and top each salad with the beets.

Makes 6 servings

Just the word salad makes us think “healthy.” This is not always the case though. For instance those deli salads we love may not be very healthy for us. We have no idea how much fat, sugar or sodium may be in those types of salad. This salad however is quite healthy. Arugula is an herb from the mustard family. It has darker leaves and has a mustard pepper flavor. If you can’t find arugula your favorite type of greens including spinach or lettuce may be used in its place. Do not mix the beets into the salad before serving or it will give your salad a purple tint that may not be pleasing to those eating it.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 5 minutes
Total Time: approximately 25 minutes

Nutritional Information: (approximate amounts per serving)
Calories 175; Fat 10g; Saturated Fat 2g; Carbohydrates 21g; Protein 3g; Fiber 2g;
Cholesterol 3mg; Sodium 193mg

Filed Under: Health Concious, Recipe Cards, Recipes, Soups and Salads Tagged With: , , , , , ,

Spiced Baked Potato Skins

June 20, 2010 By The Recipe Mom Leave a Comment

What You Need:

8 baking potatoes, scrubbed well
4 tbsp butter, melted
2 tbsp hot sauce
1/2 tsp salt
1/2 tsp onion powder

How to Make It:

Set the oven to 350 degrees and preheat.
Use a fork to pierce the potatoes in a few places and place them directly on the oven rack.
Bake the potatoes for 55 minutes or until soft.
Set the potatoes aside to cool and set the oven temperature up to 450 degrees.
When the potatoes have cooled enough to handle cut them into quarters.
Scoop out the pulp leaving a 1/4 inch shell.
Place the potato skins on a baking sheet skin side down.
Place the melted butter in a bowl and stir in the hot sauce, salt and onion powder.
Brush the butter mixture over the potato skins.
Bake for 15 minutes or until crispy and golden brown.

Makes 8 servings

These make a great appetizer when you have company over. Believe it or not the potato skins are where most of your nutrients are found in potatoes. Serve these with a light blue cheese dressing as a dip. Use the reserved potato pulp to make a chunky potato soup or for hash browns with breakfast.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 1 hour 10 minutes
Total Time: approximately 1 hour 25 minutes

Nutritional Information: (approximate values per serving)
Calories 237; Fat 12g; Saturated Fat 5g; Carbohydrates 30g; Protein 4g; Fiber 1g;
Cholesterol 16 mg; Sodium 859 mg

Filed Under: Appetizers, Health Concious, Recipe Cards, Recipes Tagged With: , , , , , ,

Ham Cheese and Sweet Onion Omelet

June 19, 2010 By The Recipe Mom 1 Comment
omelet

What You Need:

2 tsp olive oil
1/2 C sweet onion, chopped
1 C egg substitute
1/2 C cooked lean ham, diced
1/4 tsp salt
1/8 tsp pepper
1/8 tsp paprika
3 tbsp reduced fat cream cheese, cubed

How to Make It:

Place a skillet over medium high heat and add the oil.
Stir the onion into the oil and cook for 5 minutes or until tender.
Adjust the heat to medium and add in the egg substitute.
When the eggs begin to set raise the edges with a spatula to allow the uncooked egg to run under and cook.
Sprinkle the ham over the eggs when they are completely set then season with the salt and pepper.
Place the cream cheese cubes evenly over the top.
Fold the egg over the filling then reduce the heat to low.
Cover the pan and cook 2 minutes or until the cheese has completely melted.

Makes 2 servings

If you are on a low cholesterol diet or just watching your cholesterol intake this omelet is perfect for you. The egg substitute lowers the cholesterol in this recipe. If you prefer whole eggs may be used in place the egg substitute. The cream cheese gives this nutritious breakfast a creamier taste along with a more nutritious way to start the day.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 12 minutes
Total Time: approximately 22 minutes

Nutritional Information: (approximate values per serving)
Calories 215; Fat 10g; Saturated Fat 4g; Carbohydrates 7g; Protein 22g; Fiber 1g;  Cholesterol 23 mg; Sodium 905 mg

Filed Under: Breakfast Foods, Breakfast Ideas, Health Concious, Kid Friendly, Recipe Cards, Recipes Tagged With: , , , , , ,
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