Grilled Vegetable Sandwich

          

          Summer showed up early in Chicago this year and when the temps soar into the 90s combined with humidity and no central air, I ditch the kitchen and head to the backyard to grill dinner.  Grilling out doesn't have to always be about burgers and brats -- grilled veggies make a quick, inexpensive, delicious and healthy meal.  Trader Joe's has a great whole wheat sourdough that has become the new bread of choice in my house, but any bread you like will work just as well.  I paired this sandwich with grilled romaine hearts and a slice of grilled pineapple for dessert and any extra grilled veggies make a great addition to pasta for dinner the next day. 

    

Recipe:

Ingredients

• 6 slices Trader Joe's Whole Wheat Sourdough Bread
• 1 slice is plenty for each sandwich -- each slice is huge! 

• 3 T goat cheese

• 1 red onion, sliced

• 1 yellow onion, sliced 

•   2 small zucchini, sliced

• 1 pkg baby portebella mushrooms

• 1 large rep pepper, seeded and quartered

• 1 tomato, sliced

• 1 1/2 T extra virgin olive oil

• 1/2 tsp Kosher salt

• black pepper to taste

1.  Prep all vegetables and toss with olive oil, salt and pepper (except tomatoes).

2.  Add veggies to a hot grill starting with onions first as they will take the longest to cook.  It is also easiest to skewer the mushrooms so you don't lose any through the grates-- it also makes it easier to turn to cook evenly. 

3.  Once the veggies are just about done, add your bread to the grill to your desired "toastyness".  

4.  Build your sandwich piled high with grilled veggies, goat cheese and a fresh slice of tomato.

Nutritional Information With Comparison to Panera Bread Medditeranean Veggie (substitute sourdough bread):

(Recipe yields 6 sandwiches)

Calories: 246	vs	520
Fat: 7.8 g total fat, 2.8 g sat fat, 0 g trans fat	vs	12 g total fat, 3 g sat fat, 0 g trans fat
Carbohydrates: 37.6 g	vs	82 g
Protein: 10.9 g	vs	19 g
Fiber:  7.1 g	vs	8 g
Sodium: 478 mg	vs	1140 mg
Cholesterol:  9 mg	vs	10 mg

          

          While you may think you are making a healthy choice by choosing to grab a sandwich from Panera, you may be surprised that most of their sandwiches range from about 800 to over 900 calories each!    

Roasted Jalapeno Chimichurri

          I recently made Ted Allen's Grilled Steak with Roasted Jalapeño Chimichurri.  This is a delicious recipe and a must try!  Chimichurri is an excellent addition for your next grill night or BBQ and an explosion of flavor.  The week I tested this recipe skirt steak must have been in high demand so I was only able to purchase 1 pound (Ted's recipe call for 2 pounds).  I used the leftover chimichurri to coat a half pound of shrimp to grill later in the week and my husband added some to leftover roasted potatoes and eggs for breakfast.  Chimichurri is very versatile and would also pair well with chicken or pork tenderloin.    

    

Recipe:

Ingredients

• 2 jalapeno chilis
• 2 cups cilantro
• 2 cups parsley
• 2 cloves garlic, minced 
• 3 tablespoons lime juice
• 3 tablespoons dry red wine
• 1 tablespoon red-wine vinegar
• 6 Tbsp extra-virgin olive oil 

1. Grill or char the jalapenos until blackened on all sides and quite soft, about 5 minutes total. Place them in a small bowl covered with a plate or towel and allow the skins to steam and loosen. Peel, stem, and seed the chilis.

2.  In a small food processor or blender, combine the jalapenos, cilantro, parsley, garlic, lime juice, red wine, and olive oil. Pulse (or blend) until the mixture is a coarse puree.

Nutritional Information:

Recipe yields 6 servings

Calories:  143

Fat:  32.5 g total fat, 2 g sat fat, 0 g trans fat

Carbohydrates:  4.13 g

Protein:  .85 g

Fiber:  1.5 g

Sodium:  14.17 mg

Cholesterol:  0 mg

Tilapia & Fruit Salsa

          This is the perfect light dish for summer; flaky white fish with a refreshing burst of sweetness and citrus.  Tilapia's mild flavor makes it a great fish to try if you are not a fan of that "fishy" flavor.  Additionally, it is very low calorie and high protein making it a great change of pace from chicken.  

Recipe:

Ingredients

• 1 lb Tilapia Fillets

• 1T extra virgin olive oil

• 2 cloves garlic, sliced

• 3 limes

• 1/2 tsp cayenne 

• 2 jalapenos, finely diced, divided

• 2 mangoes, diced

• 1 avocado, diced 

• 1/4 C strawberries, diced

• 1/4 C cilantro (1 T chopped)

1.  Heat oil over medium high heat.  Add sliced garlic to flavor the oil.

2.  Season the Tilapia with cayenne and add to the garlic infused olive oil along with the juice from 2 limes and 1 jalapeno.  Cook 2-3 mins on each side.

3.  Toss  mangoes, avocado, juice from 1 lime, remaining jalapeno, strawberries, and chopped cilantro together in a small bowl.

4.  Plate Tilapia, top with fruit salsa and garnish with remaining cilantro.

Nutritional Information:

Recipe yields 4 servings

Calories:  259

Fat:  10.4 g total fat, 1.9 g sat fat, 0 g trans fat

Carbohydrates:  21.05 g

Protein:  24.23 g

Fiber:  4.56 g

Sodium:  64.5 mg

Cholesterol:  56.5 mg

Popcorn

          I was pleasantly surprised a few weeks ago when I came across news of a new study stating yet another reason why popcorn is such a great snack!  Popcorn has always been recommended as a low calorie, whole grain and high fiber snack and new research is showing that popcorn is also packed with antioxidants.  

          Antioxidants reduce oxidation and protect cells from damage caused by free radicals.  Free radicals lead to the aging process as well the onset of many chronic diseases.  A diet high in antioxidant containing foods (fruits, vegetables, and whole grains like popcorn) have been shown to offer protection from the damage caused by free radicals.  

          But (yes there is a but) not all popcorn is created equally.  Added butter and salt in movie theater and microwave popcorn will pretty much negate any health benefits of those antioxidants.  There are plenty of healthy and delicious ingredients to flavor popcorn at home.  Experiment with anything you have on hand to spice up your popcorn; here are some ideas:

• black pepper and Parmesan
• cinnamon and nutmeg
• lime juice or zest, chopped cilantro, dash of kosher salt
• garlic powder, cayenne, and Parmesan   

Recipe:

Equipment

Stove top Popcorn Popper                 or                      Hot Air Popcorn Popper

Ingredients

• ¼ C popcorn kernels
• ½  T canola oil (only with stove top method)
• 2 tsp garlic powder
• pinch of cayenne
• 1 T grated Parmesan cheese

1.  Pop kernels.  If using the stove top popper add oil first over medium heat and turn handle continuously.

2.  Toss with flavoring ingredients and enjoy!

Nutritional Information With Comparison to Orville Redenbacher's Tender White:

(5 cups popped/serving)

Calories: 186	vs	243
Fat: 5.3 g total fat, ..6 g sat fat, 0 g trans fat	vs	17.2 g total fat, 8.6 g sat fat, 0g trans fat
Carbohydrates: 15.7 g	vs	21.5 g
Protein: 3.6 g	vs	2.9 g
Fiber: 2.9 g	vs	4.29 g
Sodium: 1.5 mg	vs	357.5 mg
Cholesterol:  2 mg	vs	0 mg

          Based on the comparison above, my popcorn recipe is the smart choice with savings of close to 60 calories and 12 grams of fat, with virtually no sodium.  Happy popping!

          Read more about antioxidants here. 

Keep Your Plate in Shape

          Now that National Nutrition Month is over what can we do to keep our plates in shape?  There are 3 things I try to do as often as possible:


          1.  Plan your meals for the week and make a grocery list.
Taking 20 minuets out of your week to plan your meals actually saves time & money and can help you maintain a healthy weight.  Planning ahead and going to the grocery store with a list is much more efficient because you go in knowing what you need and won't waste time trying to decide what to make for dinner.  Stick to the items to your list and you will save money by only buying what you need for the week -- if its not on your list you don't really need it.  You can also save yourself from lots of extra calories and fat by planning your meals and sticking to your list at the store.  When dinner is planned and you have everything for the recipe you wont be tempted to call for take out or stop at the drive through on your way home from work.  Instead you will enjoy a fresh homemade meal and help keep you and your plate in shape all year!


          2.  Shop the perimeter.

The "best for you foods" are usually  around the perimeter of the store; produce, meat and fish, dairy, and whole grains.  Try to choose more whole foods found around the perimeter rather than the highly processed, packaged and convenience foods found throughout the aisles.  Yes, there are exceptions to every rule -- you may have to venture into the center of the store to get cereals, rice, beans, canned or frozen vegetables, but steer clear of high sugar, high fat, high sodium processed items.

          3.  Read labels.

I know, I know -- you don't have time...  You don't have to read every label in the store.  Start with one staple like bread.  You probably buy the same brand of bread every time you go to the store but do you know why you are making that choice?  You may be quite surprised to read whats in your favorite bread.  Knowing whats in the food you buy may lead you to make healthier choices one food at a time.

Food For Thought:

Navigating through the Supermarket Jungle

Video from nourishlife.org

Vegetarian Enchiladas

          In keeping with National Nutrition Month, this week's recipe will help you Get Your Plate in Shape!  Deborah Madison's Chayote and Corn Enchiladas is one of my favorite vegetarian recipes.  When served with a side of black beans and jicama your plate will be half filled with fruit and vegetables, plus a super lean protein, whole grains, and dairy! 

Recipe:

Ingredients

• 2 small chayotes, diced
• 2 small zucchini, diced
• 1 yellow squash, diced (optional)
• 1 red pepper, diced
• 1 white onion, diced
• 2 T canola oil
• 1-2 jalapeno chiles, seeded and diced
• 3 T cilantro, chopped
• 1 C Reduced fat Montery Jack Cheese, grated
• 12 soft corn tortillas
• 2 C Tomatillo Salsa

1.  Preheat the oven to 375⁰.

2.  Dice all vegetables and keep seperated.

3.  Heat oil in a large skillet over medium-high heat and add the onion and chayote until tender (about 5 mins).

4.  Add the pepper, corn, zucchini, and yellow squash -- cook about 2 mins.

5.  Remove from heat, add the chiles, cilantro, and cheese.

6.  Fill each tortilla with the vegetable and cheese filling, roll and place in in 9x13 baking dish.


7.  Spoon the Tomatilla Salsa over top and and bake 20 min.


Nutritional Information:
Serving size: 2 Enchiladas

Calories:  326

Fat:  9.8 g total fat, 2.9 g sat fat, 0 g trans fat

Carbohydrates:  42.2 g

Protein:  10.8 g

Fiber:  6 g

Sodium:  668.7 mg

Cholesterol:  10 mg

     Never heard of a chayote?  I hadn't before testing out this recipe either but now I love them.  It is a mild flavored squash native to Mexico and looks like a bright pear.  You can easily find chayotes at any Hispanic market and occasionally at large chain supermarkets. 

          Not sure what jicama is?  Jicama, also from Mexico, is a bulbous root that I describe as a cross between a potato and a pear.  Jicama can be found at most supermarkets -- you have probably walked by them a million times and never noticed.  They are very refreshing and add a great crunch!

  

Get Your Plate In Shape!

          March is National Nutrition Month and the theme for 2012 is Get Your Plate In Shape!  This is the perfect time to revisit those New Year's Resolutions and to re-motivate ourselves to make daily healthy choices. Check out the Academy of Nutrition and Dietetics website for more information. 

             

          The USDA's Choose My Plate is the new and improved food pyramid.  The focus is on portion control and emphasizes how much of each food group should make up each meal.  In a nutshell, we should strive to make half of our plates filled with fruits and veggies, a smaller amount of lean protein and a bit more whole grains.  Also, try incorporate a source of calcium with each meal.         

          Below is my National Nutrition Month calendar with a simple tip to incorporate into each day.  Try to choose at least one tip each week to and pick a few to incorporate into April and throughout the year.   

Pork Tenderloin

February is National Heart Month so I am sharing heart healthy recipes with you all month long!

          Most often we automatically think of skinless chicken breast as the obvious lean protein choice but what about the other white meat?  Pork tenderloin is at the top of the list for heart healthy meat choices with less calories and cholesterol per serving.  Enjoy tender and juicy pork by following the USDA's updated guidelines for cooking temperatures.  Overcooking lean meats only dries them out and causes them to become less enjoyable and satisfying to eat.  

Recipe:

Ingredients

• 1 lb pork tenderloin
• 1 Tbsp extra virgin olive oil
• ½ tsp kosher salt  
• 1 tsp  ground black pepper
• ½ T chili powder
• 2 tsp cumin
• 1 tsp paprika
• ½ tsp ground coriander
• ½ tsp garlic powder
• 3 C fresh or frozen green beans
• 2 C unsweetened apple sauce

1.   Preheat your oven to 425⁰ and heat an oven safe pan with 1 T extra virgin olive oil over medium-high heat.

2.  Combine salt, pepper, cumin, ground coriander and garlic powder in a small dish and apply the dry rub to the pork.

3.  Place the pork in the pan and sear on all sides.

4.  Move the pan into the oven for about 15-20 minuets or until the internal temperature reaches 145⁰.  Remove from the oven and allow to rest for 5 minuets tented with foil before slicing.

5.  While the pork is resting, steam the green beans for 5-7 minuets.

6.  Serve with applesauce.

Nutritional Information:
Recipe yields 4 servings - each serving provides: 

Calories:  256

Fat:  6.6 g total fat, 1.2 g sat fat, 0 g trans fat

Carbohydrates:  23 g

Protein:  25.5 g

Fiber:  5.1 g

Sodium:  312.3 mg

Cholesterol:  73.8 mg

          Lean cuts of meat include loin, round, chuck, sirloin and skinless white meat.  When it comes to ground meats look for packages labeled 95% lean -- and don't forget to check your ground turkey and chicken -- it needs to be labeled 95-99% lean as well.  You can also trim the fat off before cooking to help keep yourself trim!

Salmon, Couscous and Broccoli! Oh, my!

         February is National Heart Month so I am sharing heart healthy recipes with you all month long! 

          Salmon is a great heart healthy protein packed with omega-3's.  Omega-3 fatty acid is a necessary nutrient, but one the human body can not produce so we must obtain it from the foods we eat.  The American Heart Association recommends consuming fatty fish like salmon twice a week.  Similar to most Americans, I was not used to eating, never mind cooking fish so I have started with a goal of cooking fish once a week at home.  Here is a recipe for a pan fried salmon with couscous and broccoli that never gets old.    

Recipe:

Ingredients

• 1 lb salmon filet
• 2 Tbsp extra virgin olive oil
• 1 tsp kosher salt
• 1 tsp  ground black pepper
• 1 lemon
• 1 C Israeli couscous
• ¼ C scallions, thinly sliced
• ¼ C dried cranberries
• 1 lb broccoli florets

1.   Heat a pan with 1 T extra virgin olive oil over medium heat

2.  Rub the salmon with the remain olive oil and season with salt and pepper,

3.  Place the salmon in the pan skin side down for 5-7  minutes .  Flip over and cook for an additional 4-6  minutes .

4.  While the fish is cooking add 1 C couscous and 1 C chicken broth to a small sauce pan on high heat until it begins to boil.  Cover and turn down to a simmer for 5 minutes.

5.  Steam broccoli 4-5 minuets.

6.  Remove fish from the pan and allow to rest 5 minuets before cutting into 4 equal pieces and topping with lemon juice.

7.  Add scallions, dried cranberries and the zest of one lemon to the couscous.

Nutritional Information:
Recipe yields 4 servings - each serving provides: 

Calories:  452

Fat:  14.8 g total fat, 2.2 g sat fat, 0 g trans fat

Carbohydrates:  47.3 g

Protein:  31.8 g

Fiber:  6.2 g

Sodium:  360.9 mg

Cholesterol:  68 mg

          Studies have shown that EPA and DHA, the two omega-3 fatty acids, help to decrease LDL (bad cholesterol), triglycerides, blood pressure, lessen the build up of plaque in the arteries and reduces the risk of stroke and heart attack.  Here's to fatty fish twice a week!

          

          Check out the American Heart Association and the Center for Disease Control for more info about Nation Heart Month and Cardiovascular health.