Mediterranean Polenta

Mediterranean Polenta

by | Mar 6, 2014 | Recipes

Mediterranean Polenta

Serves: 4
 
My family gave this dish the thumbs-up for its flavor! And I love this meal because it’s loaded with the antioxidants power of tomatoes. Best of all, it’s a cinch to make! Nutritional analysis per serving (without Parmesan cheese): Calories: 234 Fat: 4g Saturated Fat: 0g Trans Fat: 0g Cholesterol: 0mg Sodium: 471mg Carbohydrates: 44.5g Fiber: 5g Sugar: 3g Protein: 6g Vitamin A: 5% Vitamin C: 136% Calcium: 8% Iron: 21%
Ingredients
  • 1 CUP POLENTA, DRY
  • 4 CUPS WATER
  • ¼ TEASPOON SALT
  • 2 TEASPOONS EXTRA VIRGIN OLIVE OIL
  • 1 SMALL ONION, DICED
  • 1 SMALL YELLOW BELL PEPPER, DICED
  • 1 CUP MUSHROOMS, SLICED
  • 2 SMALL CLOVES GARLIC, MINCED
  • 2 TABLESPOONS CAPERS, DRAINED
  • ¼ CUP MEDITERRANEAN OLIVES, WHOLE
  • 1½ TEASPOONS OREGANO, DRIED
  • BLACK PEPPER, AS DESIRED
  • 1 14.5 OZ CAN DICED TOMATOES, WITH JUICE
 
Instructions
  1. IN A 2 QUART BAKING DISH, STIR TOGETHER POLENTA, WATER, SALT AND 1 TEASPOON OLIVE OIL. BAKE AT 350 FOR 50 MINUTES.
  2. ABOUT 40 MINUTES AFTER BAKING, HEAT REMAINING OLIVE OIL IN PAN AND SAUTÉ ONIONS, PEPPER, MUSHROOMS, AND GARLIC UNTIL CRISP TENDER–ABOUT 5 MINUTES.
  3. ADD CAPERS, OLIVES, SEASONINGS AND TOMATOES. STIR TOGETHER AND COOK ON LOW FOR AN ADDITIONAL 5 MINUTES.
  4. REMOVE POLENTA FROM OVEN AND TOP DISH WITH TOMATO SAUCE. SERVE IMMEDIATELY.
 
 
 
 
 
 
 
 
 
 
 


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A Hand Crafted Veggie Pizza

A Hand Crafted Veggie Pizza

by | Mar 6, 2014 | Recipes

A Hand Crafted Veggie Pizza

Ingredients
  • WHOLE WHEAT CRUST
  • ¾ CUP WARM WATER (110 DEGREES F)
  • 1 ½ TEASPOONS ACTIVE DRY YEAST
  • 1 TEASPOON HONEY
  • 1 ½ TEASPOONS EXTRA VIRGIN OLIVE OIL
  • 1 ¾ CUPS WHOLE WHEAT FLOUR
  • 1 TEASPOON CORNMEAL
  •  
  • TOPPINGS
  • ½ CUP MARINARA SAUCE
  • 1 CUP SHREDDED REDUCED FAT CHEESE
  • 1½ CUPS CHOPPED VEGETABLES (IN COMBINATION) OF YOUR CHOICE (I.E. BELL PEPPERS, ZUCCHINI, SPINACH, BROCCOLI, OR MUSHROOMS)
  • ¼ MEDIUM ONION, FINELY CHOPPED
  • OPTIONAL: CHOPPED NUTS OR SEEDS (I.E. PEANUTS, CASHEWS, ALMONDS, SESAME SEEDS, CHIA SEEDS)
  • SEASON WITH RED OR BLACK PEPPER AS DESIRED
  • SEASON WITH FRESH OR CHOPPED HERBS AS DESIRED (I.E. FRESH BASIL, ROSEMARY OR CILANTRO)
 
Instructions
  1. TO MAKE THE DOUGH:
  2. IN A MEDIUM BOWL, STIR TOGETHER THE WATER, YEAST, AND HONEY. LET STAND FOR TEN MINUTES.
  3. STIR IN THE OLIVE OIL AND FLOUR. TIP THE DOUGH ONTO A LIGHTLY FLOURED SURFACE AND KNEAD FOR TEN MINUTES.
  4. PLACE THE DOUGH IN AN OILED BOWL, COVER WITH A TOWEL, AND LET IT RISE IN A WARM PLACE FOR ABOUT 1 HOUR.
  5. ROLL OUT THE DOUGH TO APPROXIMATELY 14 INCHES IN DIAMETER.
  6. TO TOP AND BAKE THE PIZZA:
  7. PREHEAT THE OVEN TO 400ºF.
  8. PLACE THE PIZZA DOUGH ON A PIZZA STONE OR BAKING SHEET THAT HAS BEEN SPRINKLED WITH CORNMEAL.
  9. SPREAD MARINARA SAUCE EVENLY OVER THE CRUST. SPRINKLE EVENLY WITH CHEESE. TOP WITH VEGETABLES, ONION, NUTS, SEEDS, SPICES AND HERBS AS DESIRED.
  10. PLACE THE PIZZA IN THE OVEN AND BAKE FOR 20 TO 25 MINUTES, UNTIL THE CHEESE IS MELTED AND THE VEGETABLES ARE CRISP-TENDER.
 
 
 
 
 
 
 
 
 
 


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Shish Tawook

Shish Tawook

by | Mar 6, 2014 | Recipes

Shish Tawook

The boneless chicken cubes are marinated in a medley of garlic, lemon juice and best of all tomato paste and ketchup. You can marinate it for as little as 1 hour and still taste intense flavors.
Ingredients
  • 2 BONELESS CHICKEN BREASTS ABOUT (2LBS)
  • 3 CLOVES MINCED GARLIC
  • 1 TBS TOMATO PASTE
  • 2 TBS KETCHUP
  • ¼ CUP YOGURT
  • ¼ CUP LEMON JUICE
  • ½ TSP SALT
  • 1 TSP PAPRIKA
  • 3 TBS OLIVE OIL FOR COOKING
 
Instructions
  1. CUT CHICKEN INTO ½ INCH CUBES, ADD ALL OTHER INGREDIENTS EXCEPT OLIVE OIL. COVER AND LET MARINATE IN THE REFRIGERATOR FOR 1-3 HOURS. IF USING WOODEN SKEWERS, SOAK THEM IN WATER FOR 5 MINUTES SO THAT THEY DON’T BURN ON THE GRILL. NEXT SKEWER THE CHICKEN AND YOU CAN ADD SOME FRESH VEGGIE IN BETWEEN IF YOU LIKE. DRIZZLE THE CHICKEN WITH THE OLIVE OIL. MAKE SURE THE GRILL IS HOT, PLACE THE SKEWERS ON THE GRILL AND COOK FOR 3-4 MINUTES ON EACH SIDE FOR A TOTAL OF 9-12 MINUTES. IF YOU DON’T WANT TO COOK THEM ON THE GRILL, THERE IS ANOTHER OPTION. HEAT A PAN TO MED/HIGH HEAT, ADD 3 TBS OLIVE OIL THEN ADD CHICKEN, COOK UNCOVERED FOR 5 MINUTES ON EACH SIDE OR UNTIL MOISTURE HAS EVAPORATED AND CHICKEN IS LIGHTLY BROWNED. THIS CHICKEN GOES GREAT WITH MY GARLIC SAUCE RECIPE OR MY BROWN RICE RECIPE.
 
 
 
 
 
 
 
 
 


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Meatless Lasagna

Meatless Lasagna

by | Mar 5, 2014 | Recipes

Meatless Lasagna

Serves: 10
 
Nutrition Facts: Serving Size: 1 small wedge (1/10 of lasagna): 256 calories, 7 g fat, 1.5 g saturated fat, 31 g carbohydrate, 19 g protein, 9 g sugar, 7 g fiber, 718 mg sodium
Ingredients
  • 14 WHOLE WHEAT LASAGNA NOODLES
  • 2 TBSP OLIVE OIL
  • 1 ½ CUPS FINELY CHOPPED BELL PEPPER
  • 2 CUPS FINELY CHOPPED EGGPLANT
  • 4 CLOVES GARLIC, MINCED
  • 3 CUPS SLICED MUSHROOMS
  • 2 – 6 OZ. PACKAGES PRE-WASHED BABY SPINACH
  • 2 TBSP. SNIPPED FRESH BASIL
  • 1 EGG, LIGHTLY BEATEN
  • 1 – 15 OZ. CARTON FAT-FREE RICOTTA CHEESE
  • ⅓ CUPS FINELY SHREDDED PARMESAN CHEESE
  • ½ TSP. SALT
  • ¼ TSP GROUND BLACK PEPPER
  • 1 – 26 OZ. JAR TOMATO AND BASIL PASTA SAUCE
  • 2 CUPS SHREDDED NON-FAT MOZZARELLA CHEESE
 
Instructions
  1. PREHEAT OVEN TO 375 DEGREES. AFTER COOKING LASAGNA NOODLES ACCORDING TO PACKAGE DIRECTIONS, DRAIN THEM AND RINSE WITH COLD WATER.
  2. HEAT 1 TABLESPOON OF THE OLIVE OIL IN A LARGE SKILLET OVER MEDIUM-HIGH HEAT. ADD BELL PEPPER, EGGPLANT AND HALF OF THE GARLIC. COOK AND STIR ABOUT 5 MINUTES OR UNTIL VEGETABLES ARE CRISP-TENDER. TRANSFER VEGETABLE MIXTURE INTO A LARGE BOWL.
  3. USING THE SAME SKILLET, ADD THE REMAINING OIL AND HEAT OVER MEDIUM-HIGH HEAT. ADD MUSHROOMS AND REMAINING GARLIC. COOK AND STIR UNTIL TENDER (ABOUT 5 MINUTES). ADD THE SPINACH GRADUALLY, STIRRING UNTIL SPINACH IS WILTED (1-2 MINUTES). TRANSFER SPINACH-MUSHROOM MIXTURE FROM SKILLET TO ANOTHER LARGE BOWL. STIR BASIL INTO SPINACH-MUSHROOM MIXTURE AND SET ASIDE.
  4. STIR TOGETHER EGG, RICOTTA CHEESE, SALT, AND PEPPER IN A SMALL BOWL AND SET TO THE SIDE.
  5. USING A 9 X 13-INCH SPRINGFORM PAN (IF YOU DON’T HAVE A SPRINGFORM PAN, A REGULAR ONE IS FINE, JUST SPRAY IT WITH COOKING SPRAY AS WE DID HERE. FYI IT MAY NOT TURN OUT QUITE AS PRETTY, BUT IT’S STILL DELICIOUS!), SPREAD ½ CUP OF PASTA SAUCE. ARRANGE ONE THIN LAYER OF NOODLES (ABOUT 3-4 NOODLES) OVER THE SAUCE, TRIMMING AND OVERLAPPING IF NECESSARY. PLACE HALF OF THE SPINACH-MUSHROOM MIXTURE ON TOP. THEN ADD HALF OF THE RICOTTA CHEESE MIXTURE OVER SPINACH MIXTURE. THEN LAYER THE NOODLES AGAIN. NEXT, SPREAD HALF OF THE REMAINING PASTA SAUCE. TOP WITH ALL OF THE VEGETABLE MIXTURE. SPRINKLE WITH HALF THE MOZZARELLA CHEESE. THEN, ADD ANOTHER LAYER OF NOODLES AND THEN THE REMAINDER OF THE SPINACH-MUSHROOM MIXTURE AND RICOTTA CHEESE MIXTURE. LASTLY, TOP WITH NOODLES AND REMAINING SAUCE. GENTLY PRESS DOWN ON THE LASAGNA USING THE BACK OF A SPATULA.
  6. PLACE SPRINGFORM PAN ON A FOIL-LINED BAKING SHEET. BAKE FOR 45 MINUTES AND REMOVE FROM OVEN. SPRINKLE WITH REMAINING MOZZARELLA CHEESE AND WITH PARMESAN CHEESE BAKE FOR ANOTHER 15 MINUTES. SET ASIDE AND COOL FOR ABOUT 15 MINUTES. TO SERVE, CUT INTO WEDGES.
 
 
 
 


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Healthy 7-Layer Dip

Healthy 7-Layer Dip

by | Mar 5, 2014 | Recipes

Healthy 7-Layer Dip

Try this recipe for Healthy 7 Layer Dip below. By using just a little bit of cheese, skipping the refried beans, substituting Greek yogurt for sour cream, and piling on the tomato products, you end up with a healthy, flavorful, and completely satisfying appetizer. Nutritional Analysis per serving: Calories 253; Fat 12.8g; saturated fat 4.3g; Trans Fat 0g; Cholesterol 16.5; Sodium 377mg; Carbohydrates 25.6; Fiber 8.8g; Sugar 3g; Protein 12.5g
Ingredients
  • 1 CAN BLACK BEANS, RINSED AND DRAINED
  • 1 CAN DICED TOMATOES
  • 2 AVOCADOS, MASHED
  • 1 CUP SHREDDED CHEDDAR CHEESE, DIVIDED
  • 1 CUP SALSA
  • 1 CUP NON-FAT PLAIN GREEK YOGURT
 
Instructions
  1. SPREAD THE BEANS INTO THE BOTTOM OF A MEDIUM SIZED BOWL.
  2. SPREAD THE DICED TOMATOES ON TOP OF THE BEANS, FOLLOWED BY THE MASHED AVOCADO, ½ OF THE SHREDDED CHEESE, SALSA, AND GREEK YOGURT. TOP WITH THE REMAINING CHEESE.
  3. SERVE IMMEDIATELY OR REFRIGERATE OVERNIGHT AND SERVE COLD.
  4. ENJOY WITH WHOLE GRAIN TORTILLA CHIPS.
 
 


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