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Rosemary Beef with Carrots and Parsnips

July 5, 2010 By The Recipe Mom 1 Comment
roast

What You Need:

4 tbsp brown mustard
1 (4 lb.) beef roast
1 tbsp garlic, minced
2 tsp dried thyme
2 tsp dried rosemary
1 tsp salt
1/2 tsp pepper
1 tbsp canola oil
8 oz. parsnips cut into small chunks
1 1/2 lb. carrots cut into small chunks
2 C beef broth
2 tbsp flour

How to Make It:

Place a meat rack into a shallow baking pan and preheat the oven to 425 degrees.
Brush the mustard over the entire roast and place the roast on the meat rack.
In a bowl toss together the garlic, thyme, rosemary, salt and pepper and sprinkle 3/4 of the mixture over the roast.
Roast for 25 minutes on the top oven rack.
Line a baking sheet with foil.
Place the oil and remaining herb mixture into a bowl and stir to blend well.
Add the parsnips and carrots and toss to goat them well.
After 25 minutes reduce the oven temperature to 325 degrees.
Put the vegetables in the oven on the bottom rack.
Roast both the meat and vegetables for 1 hour or until the meat reaches an internal temperature of 140 degrees.
Place the roast on a platter and tent with foil to keep warm and leave the vegetables in the oven.
Let the roast stand covered for 20 minutes.
Place the roasting pan on the stove over medium high heat and add the broth.
Scrape the bottom of the pan to break loose any brown bits then whisk in the flour.
Bring the mixture to a boil then reduce the heat to medium, stirring constantly.
Continue to cook and stir for 2 minutes or until the gravy is as thick as you like.
Remove the vegetables and place in a serving bowl.
Slice the roast and serve topped with the gravy.

Makes 6 servings

The parsnips take place of those starchy potatoes and they taste just as good. Vegetables are a good source of nutrition and often times we leave these important foods out of our diets. With this dish you can have your cake and eat it too.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 1 hour 45 minutes
Total Time: approximately 2 hours 05 minutes

Nutritional Information: (approximate amounts per serving)
Calories 498; Fat 23g; Saturated Fat 9g; Carbohydrates 16g; Protein 50g; Fiber 4g;
Cholesterol 138mg; Sodium 647mg

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

Roasted Lemon Laced Brussels Sprouts

July 1, 2010 By The Recipe Mom Leave a Comment
brusselsprouts

What You Need:

1 tbsp olive oil
2 tsp garlic, minced
1/2 tsp salt
1/4 tsp pepper
3 (10 oz.) pkgs. Brussels sprouts, halved
1 tsp lemon juice
1 tsp lemon zest

How to Make It:

Cover a baking sheet with foil and spray the foil generously with cooking spray.
Set the oven temperature to 500 degrees and let the oven preheat.
Whisk the oil, garlic, salt and pepper together in a mixing bowl.
Add the Brussels sprouts and toss gently to coat.
Evenly spread the coated Brussels sprouts onto the prepared baking sheet.
Roast the Brussels sprouts for 15 minutes or until crisp tender, turning them occasionally.
Place the roasted vegetables into a serving bowl and toss with the lemon juice and lemon zest.

Makes 6 servings

Adding more vegetables to our diets can be a hard thing to swallow. It is vital to our health that we consume at least 3 servings of vegetables a day. It’s easy to do when remembering that the simpler the cooking the better the flavor. Roasting vegetables at high temperatures and shortened cooking time causes some of the natural sugars to caramelize giving roasted vegetables a little sweeter taste and makes them a little easier to swallow.

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

Nutritional Information: (approximate values per serving)
Calories 58; Fat 2g; Saturated Fat 0g; Carbohydrates 9g; Protein 3g; Fiber 6g;
Cholesterol 0mg; Sodium 169mg

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

Bean Soup with Whole Wheat Pasta

June 30, 2010 By The Recipe Mom Leave a Comment
beansoup

What You Need:

2 tbsp extra virgin olive oil, divided
1 1/2 C onion, chopped
1 tbsp garlic, minced and divided
4 1/4 C of water, divided
1 (14 1/2 oz.) can fat free reduced sodium chicken broth
1 C of small whole wheat pasta
1 carrot, cut lengthwise into fourths then sliced
1 (15 oz.) can no salt cannellini beans, rinsed and drained
4 C of broccoli florets
1 zucchini, cut in half lengthwise then sliced
1 C of cut green beans
1 C fresh parsley leaves
2 tbsp Parmesan cheese, grated
2 1/2 C plum tomatoes, chopped

How to Make It:

Place 1 tsp of the oil into a heavy 5 qt. pot.
Place the pot over medium high heat and stir in the onions.
Cover the pan and simmer for 5 minutes, stirring occasionally, or until tender.
Stir in 2 tsp of the minced garlic and cook 30 seconds or until fragrant.
Pour in 4 C of the water and the chicken broth and stir well.
Bring the liquid to a brisk boil then stir in the pasta and carrots and boil for 5 minutes.
Remove 3/4 C of the cannellini beans and set aside.
Place the remaining cannellini beans into the pot.
Stir in the broccoli, zucchini and green beans.
Bring the mixture back to a brisk boil and boil for 5 minutes or until the pasta is tender.
Place the remaining cannellini beans, oil, garlic and water into the blender.
Add the parsley leaves and Parmesan cheese and puree until smooth.
Remove the soup from the heat and stir in the tomatoes and puree mixture.

Makes 4 servings

Because of the pasta this soup is a great source of protein and fiber. Use small pasta such as elbow macaroni to keep this soup light yet healthy. Serve your soup with crusty whole grain bread for a delicious lunch or dinner idea.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 15 minutes 30 seconds
Total Time: approximately 35 minutes 30 seconds

Nutritional Information: (approximate values per serving)
Calories 327; Fat 9g; Saturated Fat 2g; Carbohydrates 51g; Protein 15g; Fiber 11g;
Cholesterol 2mg; Sodium 361mg

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

Lemon Butter Braised Scallops

June 27, 2010 By The Recipe Mom Leave a Comment
scallops

What You Need:

1 1/2 lb. fresh sea scallops
3 tsp butter, divided
1 C of chicken broth
1 tsp lemon zest grated
2 tbsp lemon juice
1 1/2 tsp cornstarch
1 tsp garlic, minced
1/4 tsp salt
1/8 tsp pepper
1 tbsp fresh parsley, chopped

How to Make It:

Rinse the scallops and blot dry with paper towel.
Melt 2 tbsp of butter in a skillet over medium high heat.
Add the scallops and cook 5 minutes, turning occasionally, until cooked through.
Place the scallops in a serving bowl and keep warm.
In a separate bowl combine the broth, lemon zest, lemon juice and cornstarch.
Season the broth mixture with the salt and pepper then pour the mixture into the skillet.
Bring the mixture to a boil stirring constantly and allow it to boil 1 minute or until thick.
Take the skillet off of the heat and stir in the remaining butter and the parsley.
Pour the sauce over the scallops and toss gently to coat.

Makes 4 servings

It is important to purchase firm moist scallops that have a creamy white color. This will ensure you have purchased fresh scallops. Scallops that are not fresh will have a sulfur odor and have a pearly look. Do not purchase scallops that have a liquid oozing into the package. When you purchase scallops use them right away or freeze them for up to 2 months. Remember scallops do cook rather quickly so cook your side dishes first and then your scallops.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 6 minutes
Total Time: approximately 16 minutes

Nutritional Information: (approximate values per serving)
Calories 192; Fat 5g; Saturated Fat 2g; Carbohydrates 6g; Protein 29g; Fiber 0g;
Cholesterol 64mg; Sodium 765mg

Filed Under: Appetizers, Brunch Ideas, Dinner Ideas, Recipe Cards, Recipes, Seafood 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: , , , , , , , , , , , , , , ,

Turkey Tenders with Eggplant and Zucchini

June 18, 2010 By The Recipe Mom Leave a Comment
grilledturkey

What You Need:

2 tbsp of olive oil
1 tbsp garlic chopped
1 tbsp fresh rosemary chopped
2 tsp lemon zest, grated
1/4 C lemon juice
1/4 tsp salt
1/8 tsp pepper
2 (1 lb.) turkey breast tenders
1 (1 lb.) eggplant
1 (1 lb.) zucchini
3 plum tomatoes

How to Make It:

Whisk together in a bowl the oil, garlic, rosemary, lemon zest, lemon juice, salt and pepper.
Remove 1/2 C of the marinade and refrigerate until ready to use.
Place the turkey into the bowl and toss to coat.
Cover the bowl and chill for 45 minutes.
Spray a baking sheet well with a non stick cooking spray.
Cut the eggplant and zucchini into 1/2 thick slices.
Cut the tomatoes in half then place all the vegetables onto the prepared baking sheet.
Preheat the grill.
Transfer the turkey from the marinade to the hot grill.
Cook for 7 minutes per side or until the internal temperature reaches 160 degrees.
Place the cooked turkey onto a platter and cover loosely with foil to keep warm.
Grill the eggplant and zucchini slices for 4 minutes per side or until tender.
Grill the tomato halves for 2 minutes per side or until charred.
When the vegetables have cooled just enough to handle cut them into bite size pieces.
Add the pieces to the reserved marinade and toss to coat.

Makes 6 servings

Turkey is easy to cook and takes well to many different flavorings like this marinade. Grilling your turkey makes it even more of a snap. Adding the grilled vegetables means less time in the kitchen. Turkey is also quite healthy for us. Both the white and dark meat contains many nutrients although dark meat does contain more fat. Use leftovers in a salad or as a lunchtime sandwich.

Preparation Time: approximately 15 minutes
Marinade Time: approximately 45 minutes
Cooking Time: approximately 26 minutes
Total Time: approximately 1 hour 26 minutes

Nutritional Information: (approximate amounts per serving)
Calories 243; Fat 6g; Saturated Fat 1g; Carbohydrates 10g; Protein 39g; Fiber 2g; Cholesterol 94mg; Sodium 159mg

Filed Under: Dinner Ideas, Health Concious, Kid Friendly, Poultry, Recipe Cards, Recipes Tagged With: , , , , , , , , , , , , ,

Comforting Chicken Tortilla Soup

June 12, 2010 By The Recipe Mom Leave a Comment
chixtortillasoup

What You Need:

4 corn tortillas cut in half then cut crosswise into narrow strips
2 (14 1/2 oz.) cans of chicken broth
1 zucchini, cut in half lengthwise then slices in 3/4 inch slices
1/2 tsp garlic, minced
1/2 tsp ground cumin
1 C of corn
1 (16 oz.) can red kidney beans, rinsed and drained
1 1/2 C cooked chicken, shredded
1 tomato, cut into chunks
1/2 C cilantro, chopped

How to Make It:

Spray a heavy soup pot well with a non stick cooking spray and place over medium heat.
Place the tortilla strips into the pan and toast for 5 minutes.
Remove the tortillas and place in a bowl.
Add the chicken broth to the pan and stir in the zucchini, garlic and cumin.
Bring the broth to a rapid boil, reduce the heat to low, cover and simmer 3 minutes.
When the zucchini is crisp tender, place the tortillas, corn and beans into the pot.
Cover and simmer 5 minutes or until the tortillas have softened.
Stir in the chicken, tomatoes and cilantro.
Simmer another 15 minutes or until heated through.

Makes 4 servings

Soup is a comfort food but did you know it’s also a very healthy food. Warm comforting soup helps to fight off hunger fills us up and provides us with valuable vitamins and minerals that our bodies need to stay healthy. You can double this recipe so there will always be a hearty bowl of soup available to help fend off a cold or those rainy day blues.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 28 minutes
Total Time: approximately 43 minutes

Nutritional Information: (approximate values per serving)
Calories 309; Fat 6g; Saturated Fat 1g; Carbohydrates 36f; Protein 26g; Fiber 8g; Cholesterol 47mg; Sodium 730mg

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

Cantaloupe and Pork Salad

June 11, 2010 By The Recipe Mom Leave a Comment
melonpork

What You Need:

1 (1 lb.) pork tenderloin
1 tbsp + 1 tsp dry Caribbean jerk seasoning, divided
1 tsp lime zest, grated
1/4 C lime juice
1 tbsp honey
8 C of mixed salad greens
1/2 cantaloupe, cut into wedges

How to Make It:

Heat the oven to 425 degrees.
Rub 1 tbsp of jerk seasoning over the loin and place the loin on a rack in a shallow baking pan.
Place in the oven and roast for 30 minutes or until the internal temperature reaches 155 degrees.
Transfer the loin to the cutting board and cover loosely with foil to keep warm.
Let the loin stand at least 10 minutes, uncover and slice.
Whisk together the lime zest, juice and honey.
Place the greens on to a platter, add the cantaloupe wedges and carefully pour the sauce over the top.

Makes 4 servings

Jerk seasoning comes in many forms such as powder, dry paste or even as a marinade. Try making your own by mixing together allspice, hot chilies, salt and thyme then add your own special touch. These touches can be garlic, cinnamon, nutmeg, ginger or even brown sugar. Pork and cantaloupe compliment each other well making this both a healthy and tasty salad main course meal.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 30 minutes
Total Time: approximately 50 minutes

Nutritional Information: (approximate values per serving)
Calories 265; Fat 6g; Saturated Fat 2g; Carbohydrates 27g; Protein 26g; Fiber 2g Cholesterol 67mg; Sodium 104mg

Filed Under: Brunch Ideas, Dinner Ideas, Health Concious, Lunch Ideas, Pork, Recipe Cards, Recipes, Soups and Salads Tagged With: , , , , , , , , , , , , , , , , , , , ,

Mustard Sauce Watercress Chicken

June 8, 2010 By The Recipe Mom Leave a Comment
mustardchicken


What You Need:

3 tsp olive oil, divided
1 pint of grape tomatoes
1/2 tsp garlic minced
4 boneless, skinless chicken breasts
1/2 C of flour
3/4 C of chicken broth
3 tbsp Dijon mustard
3 tbsp reduced fat sour cream
1 tbsp chives, snipped
1 bunch of watercress


Heat 1 tbsp of oil in a skillet over medium high heat.
Stir in the tomatoes and cook for 3 minutes or until soft, shaking the pan occasionally.
Add the garlic and stirring constantly cook 30 seconds or until fragrant.
Place the tomatoes and garlic into a serving bowl.
Add the remaining oil to the skillet and coat the chicken with the flour.
Cook the chicken 5 minutes per side or until no longer pink in the middle.
Remove the chicken to a plate to keep warm.
Stir the chicken broth into the skillet scrapping any brown bits from the bottom of the skillet.
Whisk in the mustard and sour cream then simmer 1 minute or until beginning to thicken.
Remove the skillet from the heat and stir in the chives.
Arrange the chicken pieces over the watercress on a serving plate.
Arrange the tomatoes over the chicken then pour the mustard sauce over the top.

Makes 4 servings

Watercress has a lightly peppery taste which accents this chicken well. Cleaning watercress is simple. Just cut 1 inch off the bottom before untying the bunch. Rinse under cold water and drain. It can be left whole or torn into small pieces.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 14 minutes 30 seconds
Total Time: approximately 24 minutes 30 seconds

Nutritional Information: (approximate amounts per serving)
Calories 215; Fat 6g; Saturated Fat 2g; Carbohydrates 9g; Protein 29g; Fiber 1g;
Cholesterol 70mg; Sodium 451mg

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

Broiled Bean Quesadillas

June 1, 2010 By The Recipe Mom Leave a Comment
quesadillas

What You Need:

1 tbsp olive oil
2 tsp bottled minced garlic, divided
2 C plum tomatoes, chopped
1 C fresh cilantro, chopped and divided
1 (15 oz.) can black beans, rinsed and drained
4 (8 in.) flour tortillas
3/4 C of Mexican cheese blend, shredded
1 C frozen corn
2 tbsp lime juice
1 red bell pepper, chopped

How to Make It:

Set the oven to broil and place a baking sheet into the oven to preheat.
Place a skillet over medium high heat and add the oil.
When the oil is hot but not smoking add 1 1/2 tsp of garlic and sauté for 30 seconds.
Add the tomatoes, 1/2 C of the cilantro and the beans.
Stirring frequently, cook the mixture for 5 minutes.
Coat the heated baking sheet with a non stick cook spray.
Place the open tortillas on the baking sheet.
Spread each tortilla with 1/2 C of the bean mixture.
Sprinkle the cheese evenly over the beans.
Fold the tortilla over the filling.
Spray the top of each folded tortilla with the cooking spray.
Place the pan in the oven and broil the quesadillas for 3 minutes or until browned.
In a saucepan over high heat combine the corn, lime juice and bell pepper.
Stir in the remaining cilantro and garlic and bring the mixture to a boil.
Cook for 2 minutes stirring frequently or until heated through.
Cut each quesadilla into 3 wedges and top each wedge with the salsa.

Makes 4 servings

Broiling quesadillas is time saving in more ways than one. First it allows you to cook all your quesadillas at once instead of one at time as you would in a skillet. It also helps in keeping the filling inside the tortilla. Since there is no turning there’s no chance of the filling falling out onto the pan.

Nutritional Information: (approximate values per serving)
Calories 420; Fat 14.4g; Saturated Fat 5.5g; Protein 17.8g; Carbohydrates 60g; Fiber 10.3g; Cholesterol 19mg; Sodium 590mg

Filed Under: Dinner Ideas, Kid Friendly, Lunch Ideas, Recipe Cards, Recipes Tagged With: , , , , , , , , , , ,
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