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Happy St. Patty’s Day with Shepherd’s Pie!

Happy St. Patrick’s Day!

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Cuteness!

I really wanted Shepherd’s pie today, and since John isn’t eating meat, we thought we would try the Morningstar crumbles in place of the ground beef.  John found this recipe on All Recipes for Zippy Shepherd’s pie. We converted it to a veggie recipe and made the changes below:

1 pound potatoes, peeled and chopped
1 tablespoon canola oil
3/4 pound Morningstar Crumbles
1/2 large onion, finely chopped
1 red bell pepper, finely chopped
2 cloves garlic, finely chopped
1 (14 ounce) can veggie broth
2 tablespoons ketchup
2 tablespoon Worcestershire sauce
1 teaspoon mild curry powder
1 tablespoon cornstarch
1 can of petite diced tomatoes (15 oz)
7 ounces of diced carrots
1/4 cup milk
1 tablespoon butter
1 cup shredded extra-sharp Cheddar cheese
salt and pepper to taste

Peel and cut the potatoes. Place into a pot with water and boil for about 10 minutes until fork tender.

Now we used raw carrots instead of the frozen peas and carrots the recipe called for, so we cooked the carrots in the microwave for about 10 minutes with some water to cook them since the stove time is really short on this.

In a large pan, add the oil, the veggie crumbles, the onions and peppers and the garlic. Cook for several minutes until heated through. Then add the broth, curry powder, ketchup, worchestershire sauce and bring to a boil. Mix 1 tablespoon of corn starch with about 1 tablespoon of cold water and add to the pan. Stir well until the mixture starts to thicken.  Then add in the tomatoes and cooked carrots and simmer.  We cooked this for probably 10 minutes or so while we got the potatoes mashed.  This thickened up the sauce nicely. If you don’t do this, you might want to do another round of  cornstarch/water.

After draining the potatoes, mash together with the butter, milk, salt and pepper.

Turn on the oven broiler. Take a large casserole dish and pour in the ‘meat’ filling.  Spread the mashed potatoes on top.  There really aren’t a lot of potatoes in this version, so the top layer is a little thin.  Then top with the cheddar cheese and broil for a couple minutes until the cheese is melted.  We almost burned ours LOL!  I had to take off the really dark part of the cheese.

Veggie Shepherd's Pie

Verdict? This was quite tasty!  I would definitely make it again. It’s pretty filling, too.

Veggie Shepherd's Pie

 

Nutritional information:  This is calculated with our changes above. Obviously if you use real meat, it will be different.

This makes 6 servings. Each serving has 293 calories, 32 grams of carbs, 11 grams of fat, 18 grams of protein and 5 grams of fiber.

 

Recipe: Last minute chili

Cold weather and chili just go together, don’t they?  We were waiting for all the snow to materialize, but it come until Tuesday. However, it is still really cold. I like to make chili, but wanted something vegetarian for John and I stumbled across this recipe using Morningstar veggie crumbles on the website Full Plate Living.  It’s called Last Minute Chili because you can make in about 10 minutes!

Last minute chili

 

I scaled the recipe in half and added some tomato paste to help add a more long-cooked flavor to it.  The ingredients are simple and we had them all, so that worked out really well.

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  • One 15 oz can of beans, drained and rinsed (whatever bean you like)
  • One  15 oz can of petite diced  tomatoes
  • cup (110 grams) Morningstar Farms Grillers crumbles (or use ground beef/turkey)
  • One 4.5 oz can diced green chiles
  • Two tablespoons of tomato paste
  • 1 tablespoon chili powder 

Drain and rinse  the beans.  Add everything into a sauce pan. This means using the juice with the canned tomatoes as that is the only liquid you add:

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Mix well and heat over medium high heat for about 5 minutes until thoroughly heated. Adjust seasoning to taste. We found it just right and since we didn’t use low-sodium beans or tomatoes, we didn’t add any salt.

Then serve:

Last Minute Chili

This was quite good. I think the tomato paste was key to giving it deeper flavor. That stuff is amazing.

We divided this into 3 large servings, but you could get 4 out of it. It’s pretty filling.

Calories when divided into 3 large servings:  397, 80 grams of carbs, 6 grams of fat, 30 grams of protein. Stats will vary a bit depending on the bean you use and whether you use real meat or veggie substitute.

 

 

Spinach Tomato Pasta

We tried this and liked it so much we made it twice! The first time we did it with cheese tortellini and the 2nd time with plain pasta.
Tomato Spinach Pasta

This recipe is from Damned Delicious. I didn’t want to use 1-1/2 cups of heavy cream, though – so I substituted 1 cup of evaporated milk for 1 cup of the cream and I think it was fine.  I think you could probably use all evaporated milk and do away with the cream all together if you wanted, but it sure tastes good!  I also left out the garlic. John and I are not big garlic fans, so go ahead and add some to the oil before the tomatoes and spinach if you want.

You might even have all of these ingredients on hand!

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  • 12 ounces tortellini or 8 ounces of dried non-filled pasta.
  • 1 cup evaporated milk.
  • 1/2 cup  cream
  • 2 tablespoons all-purpose flour
  • 1 tablespoon oil
  • 1 (15-ounce) can diced tomatoes, drained
  • Several handfuls of fresh baby spinach
  • 2 teaspoons dried basil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • salt and pepper to taste
  • 1/4 cup grated Parmesan

Cook the pasta according to directions on package.  In a small bowl, whisk together the milk, cream and flour.  In a large saute pan, add the oil over medium high heat. Then add in the tomatoes, spinach and spices and cook for several minutes until the spinach has wilted down.

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Add in the milk/flour mixture and stir constantly while it comes to a boil.  

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 Cook for several minutes until the sauce thickens. Then stir in the pasta.  I wasn’t sure it would all fit in this pan LOL!

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Then serve!  It takes about 20 minutes from start to finish. Fast and easy.  I do like the tortellini version better, but you can eat more of the regular pasta since it has less calories.

Tomato Spinach Pasta

Baked chocolate Bisquick donuts

I feel like we hae finally turned a corner as far as the craziness goes… I hope!  Getting back into routines and not shuttling back and forth between houses is nice.  

Work is just about complete on the dining room – we even got a picture up!:

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We will be getting our living room couch and chaise this week, finally!  We have had a trundle bed set up as a couch in the living room for now. Shades of dorm rooms LOL!  It’s beginning to feel more like our house now, little by little. 

Anyway, back to donuts – or getting to the donuts… I had bought a box of Bisquick for a recipe that I can’t recall now, but we needed to use of the rest before we moved and I found recipes for Bisquick donuts to use it up. We liked them so much and they were so easy that we bought another box after we moved LOL!

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Here is one of the recipes from the Betty Crocker website

This is a half recipe and it makes 6 or 7 small donuts.

Baked Chocolate Donuts

Makes 6 mini donuts.

Preheat oven to 425 F.

Ingredients:

  • 1 cup (120 grams) of Bisquick Heart Smart
  • 1.5 tablespoons of sugar
  • 1.5 tablespoons of unsweetened cocoa powder
  • 1 egg
  • 1/3 cup of milk
  • 1/2 tsp vanilla

In a medium bowl, mix the Bisquick, sugar and cocoa powder to blend. In another small dish, beat the egg, add the milk and vanilla.  

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Then add this to the dry mix.  Mix until just moistened. Overmixing can make tough donuts, and you don’t want tough donuts 😀

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Spray the donut pan with cooking spray and spoon into the pan.

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This is a little full, actually – so keep that in mind. I just didn’t feel like doing another pan for 1 donut (lazy).

Bake for 6-7 minutes.  Check with a toothpick if you want, but they will spring back to the touch.

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See how I got this pan just a little full? Turn over to the pretty side on a cooling rack 🙂

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Here are the stats for just the donuts:

Calories (per donut): 106, 2.7 grams of fat, 18.2 grams of carbs, 3.3 grams of protein, 0.4 grams of fiber.

Top with any glaze that you want.  This glaze is 1/3 cup of powdered sugar with a tablespoon of milk and 1/2 tablespoon of crunchy peanut butter.

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The donuts are not too sweet, which is nice and so easy and fast to make. You can have donuts in about 20 minutes from start to finish.

It’s funny how I bought a donut pan kind of on a whim and we actually use it fairly often.  John loves the baked donuts, as do I.

New boiler for our furnace tomorrow and the new furniture!  I also have a product review and giveaway for this week, so stay tuned!

Slow cooker potato chowder

It’s fall and that means time for soups and warm meals!  I made this soup on Monday to get us through the next couple days.

Potato and Corn Chowder

This is a super, super easy recipe.  I used this recipe as the basis, but had to cut the ingredients down because the original wouldn’t fit in my 6-quart crockpot. I don’t remember if I posted this before, but if I did it has been a long time.

Ingredients:

  • 3 pound  potatoes with skin, diced into 1/2 inch cubes
  • 1/2 an onion diced
  • 1 teaspoon minced garlic
  • 8 ounces of frozen kernel corn
  • 4 cups of vegetable broth
  • 8 ounces of milk (I used 2%)
  • salt and pepper to taste
Place all ingredients in the crock pot except for the  milk.  Don’t worry, the liquid will not cover all the potatoes and this is okay. Cook on low for 8 hours or high for 6 hours.
Using a potato masher, mash some of the potatoes, but leave the soup somewhat chunky.  This will thicken it up.  Stir in the milk and let it heat through for another 5 minutes or so.  If you want a thinner soup, add more milk. Then serve with optional crumbled bacon or cheese (or both!).
This makes about 11-12 cups of soup.

Recipe: Peanut Butter Protein Bars

Finally getting around to making some of the pins I have!  I love Pinterest and pin way more than I actually do.  Anyway, I have been eating more protein bars lately and decided to make more of my own.  This recipe is based on Sahar’s from Fat Fighter TV with a couple modifications.

Protein Peanut Butter Bars/Balls

 

Ingredients:

  • 1/2 cup of natural peanut butter (smooth or crunchy)
  • 5 tablespoons of honey (100 grams)
  • 45 grams of whey protein (I used unflavored whey protein isolate) – approximately 1/2 cup
  • 2 tablespoons (26 grams) ground flax seed.
  • 40 grams of rolled oats – approximately 1/4 cup

These are so easy to make, too. It takes 15 minutes.  In a small bowl, add the honey and peanut butter.

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Microwave for 30 second to one minute so the mixture becomes more liquid.  Stir well. I needed a minute because we keep the peanut butter in the fridge.

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In a larger bowl, add the protein powder and flax meal and mix.

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Then add the peanut butter and honey mixture:

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Mix well and then add the oats:

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This will be a stiff batter, so keep mixing until all ingredients are thoroughly incorporated.

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I then weighed the dough and decided how many calories I wanted each bar, which was approximately 200 (like a normal protein bar).  That meant I needed to divide my dough by 7, which was about 45 grams per bar.

Then roll into ball shapes.

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I also formed one ball into a bar shape, but didn’t bother with the others. Lazy, I guess.  You can do whatever shape you want – even a pyramid!

Verdict?  These are pretty tasty! Almost like a peanut butter fudge.  Now, these are caloric like a protein bar, so use them wisely. These are perfect for my evening snack.

Nutrition info dividing recipe into 7 bars:

211 calories per bar, 20 grams of carbs, 10 grams of fat, 11 grams of protein, 2 grams of fiber. Your mileage may vary depending on the type of protein powder you use.  This is a good base recipe to do other flavors or use other nut butters.

Happy St. Patrick’s Day with colcannon!

Happy St. Patty’s Day!  We have an Irish family and this is always a fun day for us.  No green beer, but we do like to make some special dishes.

John made some Irish soda bread:

bread

I had put some corned beef in the crockpot to simmer all day and we tried to make colcannon for the first time.  This is a traditional potato/cabbage dish. Kale is often used in place of cabbage, but I am not a fan of the kale.

Colcannon

  • 2 to 2 1/2 pounds potatoes, peeled (if desired) and cut into large chunks
  • Salt for boiling water
  • 2 Tbsp unsalted butter
  • 3 lightly packed cups of chopped cabbage or kale (I used coleslaw mix)
  • 1/2 small onion minced
  • 1 cup milk
  • salt and pepper to taste

Boil the potatoes in a large pot with salted water (a couple good pinches of salt) until fork tender, about 15 minutes. Drain into a colander and set aside.

Place the pan back on medium heat and add the butter.  Lightly sautee the cabbage and onions together for 3 or 4 minutes until wilted.  Add the potatoes and milk, then mash with a potato masher until the desired consistency of mashed potatoes – lumpy or smooth!  Add salt and pepper to taste.

Then serve.  Most traditional recipes call for you to make a well in the center and add melted butter, but I left this step off for calorie sake.

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Good, no?  It was very tasty. An interesting way to get in some veggies 😀 Ours looks more colorful because the coleslaw mix has carrots and purple cabbage.

Happy Mardi Gras and another chili recipe!

 

Happy Mardi Gras! We usually have a party, but did not this year. At first it was because we thought we would be in the middle of moving.  Then it was close after vacation and I ripped up the kitchen counters, so no party. Oh well!  Here is a shot from one of the museums we went to about Mardi Gras to get you in the spirit. This is an actual costume worn by a queen of one of the crewes:

costume 2

I think this weighs something like 90 pounds? I didn’t look this nice 100 pounds heavier, I’ll tell you that.

Anyhoo – This was today’s workout at the gym.

Exercise Set/rep/weight
Bird Dog

Forward Ball Roll
3 set of 10 with 5# weight

3 set of 12 (increased reps)
Stepups

3-point dumbbell row
3 sets of 12 with 15# DBs (increased reps)

3 sets of 10 with 15# DBs
Partial Co-contraction Lunge (video)

Pushup
3 sets of 12 (increased reps)

3 sets of 10 on 6 inch incline
Single-leg bridge

Bent Over Reverse Fly
3 sets of 10

3 sets of 10 with 10# DBs

Not sure if I mentioned or not, but when the exercises are grouped in a box, those are done as supersets. I made some good progress today, especially proud of the co-contraction lunge increase. Those burn.  Go me!

I made the best chili the other day and thought I would share the recipe because it was so easy and tasty! This could be done on the stove or in the crockpot – I did mine in the CP. Based on this recipe with changes

 

Ingredients:

  • 1 lbs lean ground meat of choice (I used ground pork)
  • 1/2 medium onion, finely chopped
  • 1 clove of garlic, finely minced
  • 1 (15) oz can petite diced tomatoes (undrained)
  • 1 (2 oz) can of diced green chilies (or just buy a can of rotel for these 2 ingredients)
  • 1 (15 oz) can of plain tomato sauce
  • 1 1/2 Tbsp chili powder
  • 1/2 tbsp ground cumin
  • 1/2 tbsp paprika
  • 1 tsp cocoa powder
  • Salt and freshly ground black pepper, to taste
  • 1 (15 oz) can beans drained and rinsed – I like the little white beans, personally

 

In a skillet, spray with cooking spray and add the meat. Season with salt and pepper. Then brown the meat, breaking it up into small pieces. Once it is browned, add it to the crockpot along with all the other ingredients.  Set to low and cook for 4-1/2 to 5 hours.  Or, you could simmer it on the stovetop just as easily for 30 minutes or so. I think the crockpot just intensifies the flavors.

Crock Pot Chili

Yummy!  This is definitely a keeper. I had some on a baked potato as leftovers and I think it was even better the next day! I didn’t figure out stats for this because I am not counting calories right now, just portions and the results will really depend on the type of meat you use.

 

Happy Mardi Gras to all!

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Stovetop mac and cheese!

Wednesday is Bagel Day!  Check it out:

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Looks so bright and sunny. It doesn’t look like -15 degrees, does it?  That’s -26 Celsius, FYI. Let’s make it feel even colder by converting it, shall we? 🙄   There is light at the end of the tunnel, though – it is supposed to break into the 30s this weekend! I told John I just might run around outside nekkid if it gets that warm.

Okay, not really.

We went somewhere different for breakfast.  Back to Cool Beans. We haven’t eaten here for breakfast in a couple years, I believe. Lots of coffee!

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It’s very Adirondack/woodsy style inside, although they were playing country music. Sorry country music lovers, but I despise it. Really cannot stand to listen to it. Isn’t it weird how some types of music do that to you?

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Still enjoyed my bagel, though.

You know what a perfect dish is for cold weather? Mac and cheese!  I love baked mac and cheese, but it takes a long time to cook and I am just not interested in boxed stovetop mixes.  However, Alton Brown has the best stovetop mac and cheese recipe.  This is our go to on weekends.  It doesn’t take very long to fix at all.

Ingredients:

  • 8 ounces of pasta of your choice
  • 2 eggs
  • 5 ounces of evaporated skim milk (small can)
  • 1 teaspoon of hot sauce
  • 1/2 teaspoon salt
  • 3/4 teaspoon dry mustard powder
  • 4 tablespoons of butter
  • 10 ounces of 2% shredded sharp cheddar cheese

Cook the pasta according to package directions.  While the pasta is boiling, assemble the sauce ingredients.  In a large bowl, beat the eggs. add the milk, hot sauce, salt and mustard powder.

When the pasta is done, drain and return to pot over low heat. Add the butter and stir to melt.  Slowly pour in the egg/milk mixture stirring constantly.  Now stir in the cheese a couple ounces at a time.  Keep stirring for 5 minutes or so until the cheese is all melted, the sauce has thickened up and it is piping hot.

Serve with hot sauce if desired (and why wouldn’t it be?)

Alton Brown Stove Top Mac and Cheese

This is so good! It’s nice because it makes a lot for leftovers as well.  Stats are approximate. With 6 servings, it comes to 386 calories, 32 grams of carbs, 20 fat grams, 20 grams of protein and 4 grams of fiber.  It is higher calorie, so I do like to eat it on long bike ride days, but it sure feels good to have during the winter, too!

Recipe: Creamed Chicken and Corn Soup in the crock pot

This was a weird weather weekend, wasn’t it?  From bitter cold to warm and rainy.  Of course, lot of rain on top of a foot of snow and there is nowhere for the rain to go. What a mess.  It looked like pea soup in the afternoon on Saturday, too.

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I had company for my Sunday bagel. My momma joined me after she got out of church.

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Since it is going to be so busy for me for next few days, I wanted to prep some food. I made some crock pot soup. Always a good choice for busy times, right? Based on this recipe.

Creamed Chicken and Corn Soup

Ingredients:

  • 1.5 pounds of boneless, skinless chicken thighs (a package of 6 is usually about 1.5 pounds)
  • 23 ounce can, aka the big one, of condensed chicken soup -(or  2 batches of homemade as per below)
  • 1 can (14 oz) of creamed corn
  • 1 cup frozen corn kernels
  • 1/2 chopped onion
  • 2 medium carrots, sliced
  • 2 cups of chicken or veggie broth

Add all ingredients to the slow cooker and cook on high for 5 hours. Break the chicken thighs into small pieces with a spatula (they should just fall apart) and serve.  If you want to use chicken breasts instead of thighs, put them in frozen so they don’t get dried out.

Slow Cooker Creamed Chicken and Corn Sougp

This is really good.  I guess that’s a good thing since I will eating this all week! The chicken thighs work really well in this recipe.

Nutritional info:  These stats reflect using the condensed soup recipe below and not canned, so your mileage may vary.  Based on 6 servings of soup, approximately 1-3/4 cups: 

Calories 358,  Fat 17 grams, Carbs 26 grams, Protein 26 grams, Fiber 2 grams.

Generally I don’t care for condensed soups and never have them on hand.  I came across a recipe on Pinterest and decided to make my own for a recipe at Christmas.  It worked, so I used it again here.

Homemade condensed soup base

  • 2 tablespoons butter
  • 3 tablespoons all-purpose flour
  • 1/2 cup low sodium chicken broth
  • 1/2 cup low-fat or fat free milk
  • salt and pepper to taste

In a small saucepan, melt the butter and add the flour.

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Whisk for a few minutes to cook out the flour taste. Then gradually whisk in the broth.  I don’t add the milk yet because adding cold milk can lead to lumps.  Once you whisk in the broth and it is smooth, whisk in the milk.

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Then cook over medium heat, stirring constantly,  for a couple minutes until very thick – like this: 

From scratch condensed soup

Voila – This equals 1 can of condensed soup. You can do this with any flavors you want, too. (Please note this pan is a double batch since that is what I needed for the above recipe)

Here’s hoping the Broncos win the game today!  I did up my Broncos manicure:

broncos mani

I used the head of a flat pin to make the dots of polish.  Worked pretty well, too.

Now I’m eating this soup and watching the game. Come on Broncos!