Monday, August 28, 2006

PB&J Ice Cream Sandwhiches

1 18-ounce roll refrigerated peanut butter cookie dough
1/4 cup all-purpose flour
6 tablespoons preserves, such as raspberry, cherry, or strawberry)
1 pint vanilla bean ice cream

1. Preheat oven to 350 degree F. Knead flour into cookie dough. On a lightly floured surface, roll dough into a 13-1/2x9-inch rectangle. Cut into 1-1/2-inch squares. Transfer to ungreased cookie sheets. Bake for 8 to 10 minutes or until edges are firm and tops are browned. Cool on cookie sheets for 1 minute. Remove and cool completely on a wire rack.
2. Place 1 teaspoon jam or preserves on flat side of 1 cookie. Place a small scoop of ice cream (about 1-1/2 tablespoons) on jam. Top with another cookie, flat side down, and press lightly. Repeat with remaining cookies, jam, and ice cream (there will be extra cookies). Wrap and freeze 4 to 48 hours. Makes 16 sandwiches and 22 extra cookies.

Picadillo-Stuffed Peppers

Sumptuous Slow Cooker Meals
Healthy, no-fuss recipe to simply set and forget.

You don't have to be a master chef to whip up savory, satisfying dishes that are healthy, too. All you really need is a slow cooker, a kitchen must-have that will slash your prep time in half. The best part? It's an easy way to sneak colorful vegetables, whole grains, and lean meats into your family's menu without anyone noticing. An estimated 80 percent of American households have slow cookers. Updated models come in sleek stainless steel with programmable timers. But even your older Crock-Pot can handle these hearty main-dish recipes, which are bursting with flavor and brimming with nutrients. They'll keep you warm (and full), even when it's cold outside.
Yellow and orange bell peppers deliver a healthy dose of vitamin C, beta-carotene, and folic acid.

Picadillo-Stuffed Peppers

1 jar (26 oz) marinara sauce
1 Tbsp red wine vinegar
1 tsp ground cumin
¼ tsp ground cinnamon
4 ½ lg bell peppers (preferably yellow and orange)
8 oz ground beef (93 percent lean)
½ c converted rice
1/3 c finely chopped onion
¼ c raisins
Chopped parsley (garnish)

1. In medium bowl, stir sauce, vinegar, cumin, and cinnamon. Pour 1 1/3 cups of sauce mixture into 4-quart or larger slow cooker.
2. Finely chop the half bell pepper. Slice off top ½" of remaining peppers. Seed peppers and reserve tops.
3. In large bowl, using your hands, combine beef, uncooked rice, onion, raisins, chopped pepper, and remaining sauce mixture. Spoon resulting mixture into peppers and replace tops. Place into slow cooker.
4. Cover and cook on low 6 to 8 hours or until peppers are tender and filling is cooked through. Serve topped with sauce from pot. Garnish with parsley, if desired.Makes 4 Servings

Per Serving: 360 cal, 18 g pro, 51 g carb, 10 g fat, 2.5 g sat fat, 20 mg chol, 7 g fiber, 810 mg sodium

Prep Time: 15 minutesCooking Time: 6-8 hours

Wednesday, August 23, 2006

Tuna, Asparagus and Feta Salad

Tuna, Asparagus and Feta Salad
1 Serving
This delicious salad provides about 3 portions of vegetables - a generous start on the daily recommendation of 5-7.


  • 2 cups romaine lettuce torn into pieces
  • 1 Roma tomato, cut into 8 pieces
  • 1/2 cup steamed asparagus pieces
  • 1/2 can (3 ounces) white albacore tuna, drained
  • 1 oz. feta cheese, crumbled
  • 1/2 Tablespoon extra-virgin olive oil
  • 1 Tablespoon balsamic vinegar

Mix the romaine, tomato and asparagus. Add the tuna and feta cheese. Sprinkle withthe olive oil and toss to coat. Add the balsamic vinegar and toss

This dish has 32 grams of protein, 307 calories per serving!!!

Tuesday, August 22, 2006

Grilled Tilapia and Avocado Tostada

Tilapia fish is just right for this dish. Some fish are too overpowing but Tilapia has a smooth mellow flavor with a mild, sweet-tasting fillets. It's turning out to be a favorite of mine. There are plenty of tilapia recipes to choose from because the tilapia fish is versatile and takes seasonings well. Be sure to try grilled tilapia for a real treat. You can also find tilapia recipes for baking, broiling, and frying.

4 flour tortillas (I useHigh Fiber Low Carb Low Fat Wraps for the added protein)
3 Tblsp olive oil
1 lb. tilapia
1/2 tsp salt
1/2 sm red onion, thinly sliced
1 heart romaine lettuce, thinly sliced crosswise
2 med tomatoes, chopped
1/4 cup cilantro leaves
1 avocado, quartered, skinned, pitted, and sliced lengthwise
1 lime, cut into 6 wedges

1.Preheat grill or grill pan to medium high heat.

2.Brush tortilias with 1 tablespoon of olive oil. Grill, flipping once or twice, until crisp, about 2 minutes. I set them on the grill about a minute and made rolled burritos.

3.Brush tilapia on both sides with 1 tablespoon of the oil and sprinkle with 1/4 teaspoon of the salt. Grill, flipping once, until cooked through, about 8 minutes. I found it hard to turn them, they get flakey, so I just cooked on one side with cover on grill. Let rest 4minutes and pull into chunks with fork.

4.Place each tortilla on plate. Scatter on onion, lettuce, tomatoes, cilantro and radicshes. Lay tilapia pieces on top. Fan sliced avocado quarters ove tilapia and sprinkle with the remaining 1/4 teaspoon salt and 1 tablespoon oil. Serve with lemon wedges.

Makes 4 servings.

380 calories,26 grams protein, 19 grams fat.

Thursday, August 17, 2006

Salmon Fillets with Potato Sauce

Four 3-ounce salmon fillets
1/4 cup red wine vinegar
2 tablespoons firmly packed brown sugar
3/4 cups chicken broth
1 garlic clove, minced
1 1/2 ounces instant potato flakes or fresh mashed potatos
1 tablespoon white wine vinegar
1 teaspoon minced fresh thyme leaves
Fresh thyme or chive sprigs, to garnish

1. In small saucepan, combine red wine vinegarand sugar; cook over low heat, stirring constantly, 1 minute, until sugar is dissolved. Pour vinegar mixture into 11x7" baking dish; add salmon, turning to coat. Let stand 20 minutes.

2. Preheat broiler.

3. To prepare sauce, in medium saucepan, combine broth and garlic; bring liquid to a boil. Remove from heat; stir in potato flakes, white wine vinegar and oil, stirring until mixture is smooth. Set aside.

4. Drain salmon, discarding liquid; return salmon to baking dish and sprinkle with minced thyme. Broil salmon 4' from heat 5 minutes, until fish flakes easily when tested with fork.

5. Divide potato sauce evenly among 4 plates; top each portion with 1 broiled salmon fillet. Serve garnished with thyme or chive sprigs.

18 grams of Protein per serving.

Monday, August 14, 2006

Barbecue Rub

This is the basis of the flavor of your barbecue creation. This will flavor the meat and help with the color and caramelized flavor that barbecue is built on. Depending on whether you want things spicy, sweet, or seasoned with hervs, you can mix and match these rubs with a variety of different meats. I will post a new rub each week. Rub Monday is my latest theme.

  • 1/2 C salt
  • 1/2 C sugar(turbinado optional)
  • 1/4 C brown sugar
  • 1 tblsp granulated*garlic
  • 1 tblsp granulated* onion
  • 2 tblsp paprika
  • 2 tblsp chili powder
  • 2 tblsp black pepper
  • 2 tsp cayenne pepper
  • 1 tblsp dried thyme
  • 1 tblsp ground cumin
  • 1 tsp ground nutmeg

*Granulated garlic and onion
are coarser than powder, but
the powders can be substituted.

This is a very good basic barbecue rub. It works well on any food for smoking or grilling. *Yield: 1 1/2 cups

Combine all ingredients, mix well, and store in an airtight container.

Smoked Turkey Breast

  • 1 boneless turkey breast (3-4pounds)skin on
  • 1 double recipe Alabama White Barbecue Sauce(see last post)
  • Big-Time Barbecue Rub, to tast(see recipe next post.

This is one of my favorite things from the slow barbecue pit. That might be true because I cook too much pork, but it might also be because it's so good.
Yield:8-10 servings

Note:This recipe requires advanced preparation.

Place the turkey breast in a plastic cooking bag and pou half the white sauce over it. Close the bag up tightly and put it in the refrigerator for a full day. Massage it and flip it over occasionally.

Prepare the cooker for indirect cooking at 275
    F, using pecan wood for flavor.

    Alabama White Barbecue Sauce

    • 1 C Mayonaise
    • 3/4 C white vinegar
    • 1 Tblsp lemon uice
    • 1 tblsp freshly ground pepper
    • 1 Tblsp sugar
    • 1 tspn prepared horseradish
    • 1 tsp salt

    White barbecue sauce is something that you won't see bery far outside of northern Alabama. But when you are there you really should stop and try some.
    Did Bob Gibson's BBQ in Decatur, Alabama, is wher it all began. They still serve it every day. They us it to make their world-famous barbecued chicken the same way they've been making it for almost eighty years. In the back by the old-fashioned wood burning pits, they dunk the chickens innediately in the white sauceas they come off the fire. Great stuff!! *Yield:about 2 Cups

    Combine all ingredients in a bowl, mix well, and refrigerate. Store in a covered glass or plastic container in the refrigerator for up to 1 month. Page 24

    Dr. BBQ's Big-Time Barbecue Cookbook

    Monday, August 07, 2006

    Italian Meatballs and Sauce


    • 1 egg
    • 1/4 cup fine dry bread crumbs or 2 slices of bread torn into small pieces
    • 1 medium onion, finely chopped (1/2 cup)
    • 1/4 teaspoon dried oregano, crushed
    • 1 pound lean ground beef
    • 1/2 cup chopped red pepper
    • 1 tablespoon cooking oil
    • 1 15oz can crushed tomatoes
    • 1 15oz tomato sauce
    • 2 tablespoons brown sugar
    • 1 teaspoon chili powder
    • 1/4 teaspoon black pepper
    • 1/4 teaspoon garlic salt
    • Dash bottled hot pepper sauce (optional)

    1. Heat oven to 350 degree F. Combine egg, bread crumbs, 1/4 cup of the onion, and the oregano in a large mixing bowl. Add the ground beef and mix well. Shape into 42 meatballs about 3/4-inch in diameter. Arrange in a single layer in a 15x10x1-inch baking pan. Bake for 12 to 15 minutes or until no pink remains. Drain well.

    2. Meanwhile, cook remaining 1/4 cup onion and the sweet pepper in hot oil in a large saucepan until vegetables are tender. Stir in tomato sauce, brown sugar, chili powder, black pepper, garlic salt, and if desired, hot pepper sauce. Bring to boiling. Reduce heat and simmer, uncovered, for 5 minutes. Add meatballs to mixture and simmer on low heat 15 to 20 minutes. Serve immediately. Makes 21 servings.

    For a chunkier sauce add chopped vegetables of your choice. I usually use celery, carrots, mushrooms and canned stewed tomatoes.

    Make-Ahead Tip: Carefully place drained meatballs in sauce. Place in shallow freezer containers. Cool slightly. Cover and freeze up to 1 month. To serve, thaw meatball mixture in refrigerator overnight. Place in a large saucepan. Cook over medium-low heat until heated through (about 10 minutes), stirring occasionally. Or, to reheat in a crockery cooker, heat thawed meatballs and sauce, covered, on high heat for 2 to 2-1/2 hours

    Open-Faced Meatball Sandwiches
    Take meatball mixture and spoon over rolls of your choice. I add a garlic spread and a slice of choice to bread. Brown under a hot broiler. Serve and enjoy.

    Awesome Applesauce

    Prep time: 10 minutes


    • 2 small red apples
    • 2 tbsp. lemon juice
    • 2 tsp. sugar
    • 2 pinches of cinnamon


    • knife (You'll need help from your adult assistant.)
    • blender or food processor
    • measuring spoons
    • serving bowls


    Peel the apples and cut them into small pieces. Throw out the core.
    Put the apple pieces and lemon juice into the blender or food processor. Blend until the mixture is very smooth.
    Pour the mixture into two small bowls and stir in the sugar and cinnamon.
    Enjoy your awesome applesauce!
    Serves: 2

    Serving size: 1 bowl (half the recipe)

    Nutritional analysis (per serving):

    84 calories
    0 g protein
    0 g fat
    22 g carbohydrate
    2 g fiber
    0 mg cholesterol
    3 mg sodium
    14 mg calcium
    0.3 mg iron

    Sunday, August 06, 2006

    Fool Proof Foil Packet Grilling
    So you're left with no cleanup and food stays moist and juicy!!

    Grilled Lemon and Herb Salmon Packets

    Delicious dinner packets are perfect patio or picnic pleasers!

    1. 2 cups uncooked instant rice
    2. 1 can 14 ounces chicken broth
    3. 1 cup (from 10-ounce bag) matchstick-cut carrots
    4. 4 (4 to 6 ounces each) salmon fillets
    5. 1 teaspoon lemon pepper seasoning salt
    6. 1/2 teaspoon salt
    7. 1/3 cup chopped fresh chives
    8. 1 medium lemon, cut lengthwise in half, then cut crosswise into 1/4-inch slices

    1 . Heat coals or gas grill for direct heat. Spray four 18x12-inch sheets of heavy-duty aluminum foil with cooking spray.
    2 . Mix rice and broth in medium bowl. Let stand about 5 minutes or until most of broth is absorbed. Stir in carrots.
    3 . Place salmon fillet on center of each foil piece. Sprinkle with lemon pepper seasoning salt and salt; top with chives. Arrange lemon slices over salmon. Spoon rice mixture around each fillet. Fold foil over salmon and rice so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for circulation and expansion.
    4 . Cover and grill packets 4 to 6 inches from low heat 11 to 14 minutes or until salmon flakes easily with fork. Place packets on plates. Cut large X across top of each packet; fold back foil.

    Use whatever fresh herbs you have on hand. Basil, parsley or thyme would all be delicious with the salmon.

    Soaking the rice in broth before grilling the packets ensures the rice will be done at the same time as the salmon.

    is packed with depression fighting proteins..
    Salmon is a popular food, and reasonably healthy due to its high protein and Omega-3 fatty acids content and to its overall low fat levels.