Archive for February, 2010

February 28th, 2010

Sausage & Pepper Heroes

by Chef Brad
3 pounds of  soy Italian-style “sausage” links ; cut into thirds
1 large onion, quartered & thinly sliced
6 medium bell peppers, cut into long strips(3 each green and red, or 2 each green, red and yellow)
2 medium garlic cloves, minced
3 tablespoons of chopped fresh flat-leaf parsley
1 teaspoon of dried oregano
3 teaspoons of  salt
1 teaspoon of freshly-ground black pepper
1 teaspoon of sugar
6 small hero rolls, split
1 tablespoon of olive oil
two 14 1/2 ounce cans of diced tomatoes

Drain tomatoes, reserving 1/2 cup liquid. Set aside. In large skillet, heat oil over medium heat. Add “sausage” and cook, turning often, until golden, about 5 minutes. Add onion and cook until tender, stirring often, about 5 minutes. Stir in bell peppers and garlic. Cover and cook, stirring occasionally, 10 minutes. Stir in tomatoes, reserved tomato liquid, parsley, oregano, salt, pepper and sugar until well combined. Cover and cook until flavors are blended, about 5 minutes. Spoon the sausage-bell pepper mixture into small hero rolls and serve open-faced, garnished with some black olives and baby carrots. End the meal with sliced fresh pears topped with a dollop of low-fat vanilla yogurt or soy yogurt. This recipe yields 6 servings.

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February 28th, 2010

Fresh Flounder in Sherry

by Chef Brad

1 pound of flounder filets, cut into serving pieces
1/3 cup of minced onions
1/2 cup of sherry wine
8 medium mushrooms, chopped fine
1/4 cup of water

Place the fish filets in a shallow greased baking dish. Sprinkle with onion and sherry, mushrooms, and water. Season with pepper. Bake in 325ºF.  oven until fish is tender. Serves 4
black pepper to taste

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February 28th, 2010

Fat Free Brown Gravy

by Chef Brad

2 tablespoons of cornstarch
2 1/2 teaspoons of  instant beef bouillon granules
1 teaspoon of Worcestershire sauce
1/4 teaspoon of pepper
1/4 teaspoon of  gravy browner

In small saucepan combine cornstarch, bouillon granules, Worcestershire sauce, pepper and 2 cups cold water. Bring to boiling over medium heat; boil 1 minute until thickened, stirring constantly. Stir in gravy browner. Makes 2 cups.

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February 26th, 2010

Turkey Meatloaf

by site admin

brought to you by epicurious.com and NutritionData.com

Calories 240; Total Fat 10g; Carbohydrates 16g

This is really a meat-and-mushroom loaf, with crimini mushrooms and ground turkey in almost equal quantities. The fungi add flavor and keep this low-fat meatloaf moist. Mushrooms are also very high in antioxidants. For a more nutritious and lower-carb spin on traditional mashed potatoes, try adding parsnips, celeriac, or rutabaga to the mix. For dessert, assemble Baked Apples with Cranberries, Raisins, and Apricots ahead of time and pop them in the oven when the meatloaf is halfway cooked.

Go to the healthy recipe on epicurious.com

Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 240 Calories (12%)
  • 10g Total fat (15%)
  • 3g Saturated Fat (13%)
  • 111mg Cholesterol (37%)
  • 729mg Sodium (30%)
  • 16g Carbohydrate (5%)
  • 2g Fiber (7%)
  • 22g Protein (44%)

See the full nutritional analysis from NutritionData.com

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February 25th, 2010

Vegetable Barley Soup with Poached Egg

by site admin

brought to you by epicurious.com and NutritionData.com

Calories 300; Total Fat 10g; Carbohydrates 43g

Shiitake mushrooms contribute a meaty flavor to the vegetarian broth, plus a wide array of nutrients that support your immune system, including niacin, zinc, and selenium. Eggs poached right in the broth add extra protein to round out the meal. If you are watching your dietary cholesterol intake or don't eat animal products, you'll find the soup is also delicious without the egg. Serve with Cheesy Sweet Potato Crisps to add some crunch and calcium.

Go to the healthy recipe on epicurious.com

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 300 Calories (15%)
  • 10g Total fat (15%)
  • 2g Saturated Fat (11%)
  • 211mg Cholesterol (70%)
  • 246mg Sodium (10%)
  • 43g Carbohydrate (14%)
  • 10g Fiber (40%)
  • 13g Protein (25%)

See the full nutritional analysis from NutritionData.com

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February 24th, 2010

Baked Flounder Fillets in Lemon Soy Vinaigrette

by site admin

brought to you by epicurious.com and NutritionData.com

Calories 285; Total Fat 16g; Carbohydrates 3g

For this quick, light dish, thin fish fillets are topped with a zesty lemon juice, garlic, and soy vinaigrette and baked for less than ten minutes. Flounder is low in calories and fat and high in vitamin B12, which recent studies suggest helps ward off Alzheimer's and other forms of age-related dementia. Pair with Orzo and Herbed Sugar Snap Peas for a boost in vitamin C, an antioxidant that can bolster your immune system during cold and flu season. Further increase your vitamin C and add fiber by having an orange for dessert. You can find other good sources of vitamin C with Nutrition Data's Nutrient Search Tool.

Go to the healthy recipe on epicurious.com

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 285 Calories (13%)
  • 16g Total fat (24%)
  • 2g Saturated Fat (12%)
  • 81mg Cholesterol (27%)
  • 1014mg Sodium (42%)
  • 3g Carbohydrate (1%)
  • 0g Fiber (1%)
  • 32g Protein (64%)

See the full nutritional analysis from NutritionData.com

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February 23rd, 2010

Middle Eastern Bison Meatballs with Cilantro Yogurt Sauce

by site admin

brought to you by epicurious.com and NutritionData.com

Calories 432; Total Fat 21g; Carbohydrates 11g

Bison (or buffalo) tastes a lot like beef, but it's much leaner and healthier. Here, ground bison is combined with toasted cumin, coriander, and fennel seeds to make aromatic mini meatballs, served with a bright-green yogurt dipping sauce. Don't be put off by the long ingredient list: The food processor does most of the hard work. Also, the cilantro-yogurt sauce can be made ahead. Serve with whole-wheat pita or flatbread, and sautéed veggies.

Go to the healthy recipe on epicurious.com

Photograph By: Tom Schierlitz

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 432 Calories (21%)
  • 32g Total fat (49%)
  • 11g Saturated Fat (53%)
  • 125mg Cholesterol (42%)
  • 365mg Sodium (15%)
  • 11g Carbohydrate (4%)
  • 2g Fiber (7%)
  • 26g Protein (52%)

See the full nutritional analysis from NutritionData.com

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February 22nd, 2010

Quick Beef with Broccoli

by site admin

brought to you by epicurious.com and NutritionData.com

Calories 257; Total Fat 15g; Carbohydrates 9g

Pressed for time? You can turn out this succulent Chinese favorite almost as quickly as you can pick up up takeout. It's much better for you than the average to-go fare, too. This recipe keeps fat, sodium, and cholesterol to a minimum, and the broccoli provides almost an entire day's worth of vitamin C plus cancer-fighting compounds called indoles.

Go to the healthy recipe on epicurious.com

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 257 Calories (13%)
  • 15g Total fat (24%)
  • 2g Saturated Fat (11%)
  • 36mg Cholesterol (21%)
  • 515mg Sodium (21%)
  • 9g Carbohydrate (3%)
  • 2g Fiber (9%)
  • 21g Protein (42%)

See the full nutritional analysis from NutritionData.com

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February 19th, 2010

10 Signs the Recession is Over – Chef’s Blade

by Chef Brad

Yup. That’s right. Record profits for 2010. In their newly released 2010 forecast, the National Restaurant Association predicts that 2010 will be the best of the last three years, seeing a profit of $580 billion and a 2.5% increase in sales over 2009.

While that’s good news for us restaurant industry professionals, there’s more good news across the entire economy.

via 10 Signs the Recession is Over – Chef’s Blade.

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February 19th, 2010

Chef Essentials: Brown Sauce – Chef’s Blade

by Chef Brad

At one time the term brown sauce was equated exclusively with the classic sauces espagnole and demi-glace. Today it may also indicate jus de veau lié, pan sauces, or reduction style sauces based on a brown or fortified stock.

via Chef Essentials: Brown Sauce – Chef’s Blade.

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February 19th, 2010

Fluffy Baked Eggs with Vegetable Hash

by site admin

brought to you by epicurious.com and NutritionData.com

Calories 344; Total Fat 25g; Carbohydrates 11g

Eggs are a great source of protein, iron, and B vitamins, so why relegate them only to breakfast? This low-carb dish is ideal for a light supper and provides one third of your daily calcium needs. Sweet potatoes are rich in immune-boosting Vitamin A and have a lower glycemic index than regular potatoes, which means they're less likely to cause blood-sugar spikes. To reduce fat and cholesterol, substitute 2 percent milk for whole milk.

Go to the healthy recipe on epicurious.com

Photograph By: Romulo Yanes

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 344 Calories (17%)
  • 25g Total fat (38%)
  • 10g Saturated Fat (48%)
  • 383mg Cholesterol (128%)
  • 775mg Sodium (32%)
  • 11g Carbohydrate (4%)
  • 1g Fiber (4%)
  • 20g Protein (40%)

See the full nutritional analysis from NutritionData.com

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February 18th, 2010

Chicken Breasts Stuffed with Fontina, Artichokes, and Sun-Dried Tomatoes

by site admin

brought to you by epicurious.com and NutritionData.com

Calories 482; Total Fat 32g; Carbohydrates 9g

Here's an attractive and upscale dinner that requires only six ingredients and fewer than 30 minutes of preparation time. The recipe is quite low in carbohydrates and high in protein (as well as fat, admittedly), and very satisfying for less than 500 calories per serving. Sun-dried tomatoes are an excellent source of vitamin C, and artichokes help improve your liver's ability to rid your body of toxins.

Go to the healthy recipe on epicurious.com

Photograph By: Wyatt Counts

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 482 Calories (24%)
  • 32g Total fat (49%)
  • 9g Saturated Fat (47%)
  • 100mg Cholesterol (33%)
  • 618mg Sodium (26%)
  • 9g Carbohydrate (3%)
  • 1g Fiber (4%)
  • 35g Protein (70%)

See the full nutritional analysis from NutritionData.com

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February 17th, 2010

Spaghetti with Red Clam Sauce

by site admin

brought to you by epicurious.com and NutritionData.com

Calories 656; Total Fat 20g; Carbohydrates 96g

This hearty and satisfying pasta dish is low in sodium and cholesterol, and the clams provide plenty of protein, iron, B12, manganese, and selenium. Red pepper flakes punch up the flavor and give the dish an anti-inflammatory boost as well. A crisp green salad completes the meal.

Go to the healthy recipe on epicurious.com

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 656 Calories (33%)
  • 20g Total fat (31%)
  • 3g Saturated Fat (14%)
  • 17mg Cholesterol (6%)
  • 316mg Sodium (13%)
  • 96g Carbohydrate (32%)
  • 6g Fiber (23%)
  • 23g Protein (46%)

See the full nutritional analysis from NutritionData.com

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February 16th, 2010

Lamb Tagine with Tomatoes and Caramelized Sweet Onions

by site admin

brought to you by epicurious.com and NutritionData.com

Calories 489; Total Fat 21g; Carbohydrates 24g

This impressive dish is largely hands-off: You simply combine the lamb, Moroccan spices, and water, and simmer until the meat is fragrantly tender. Caramelized sweet onions are tossed in at the end, adding rich flavor and plenty of disease-fighting compounds called allicins. For dessert, have some low-fat Greek-style yogurt with fresh apricots and a touch of honey.

Go to the healthy recipe on epicurious.com

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 489 Calories (25%)
  • 21g Total fat (33%)
  • 6g Saturated Fat (28%)
  • 147mg Cholesterol (49%)
  • 551mg Sodium (23%)
  • 24g Carbohydrate (8%)
  • 5g Fiber (20%)
  • 49g Protein (98%)

See the full nutritional analysis from NutritionData.com

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February 15th, 2010

Moroccan Beef Stew

by site admin

brought to you by epicurious.com and NutritionData.com

Calories 396; Total Fat 18g; Carbohydrates 26g

Whip up this satisfying dinner and combine the comforting appeal of a stew with the exotic flavors of Morocco. Although low in carbohydrates, this dish still serves up 17 percent of your daily fiber needs. It's also rich in vitamin B6, which is essential for the production of serotonin, a mood enhancer. Prepare a nice green salad to go alongside or some crisp broccoli for a great low-carb dinner. For dessert, have a handful of grapes, or serve Grape, Blueberry, and Apricot Compote over low-fat or frozen yogurt.

Go to the healthy recipe on epicurious.com

Photograph By: Brian Leatart

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 396 Calories (20%)
  • 18g Total fat (27%)
  • 4g Saturated Fat (21%)
  • 88mg Cholesterol (29%)
  • 900mg Sodium (38%)
  • 26g Carbohydrate (9%)
  • 4g Fiber (17%)
  • 34g Protein (68%)

See the full nutritional analysis from NutritionData.com

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