denise austin - lettuce wraps

Try Lettuce Wraps at Lunch!

Need a break from the same old lunchtime options? Now, I have a suggestion to help you break up the mid-day boredom! Try a fun "twist": Turkey Cobb Lettuce Wraps made with turkey bacon! I recommend turkey bacon that has at least 50 percent less fat than pork bacon.Tasty and wholesome, these wraps are great if you're watching what you eat as part of a weight management plan. They're perfect with a piece of fruit or a small bowl of vegetable soup on the side! The lettuce in this breadless sandwich is rich in vitamin A and teams up with tomatoes to provide a good source of vitamin C. If you're a parent, try making Turkey Cobb Lettuce Wraps with your kids as part of a fun weekend lunch. They'll love rolling up the ingredients (and "helping" you in the kitchen!).
Turkey Cobb Lettuce Wraps
Ingredients

• 2 large leaf lettuce leaves
• 1 slice turkey bacon, cooked, cut in half
• 6 slices shaved turkey breast
• 2 thin peeled avocado slices
• 2 thin tomato wedges
• 1 Tbsp. low-fat blue cheese dressing

Preparation
Top lettuce with remaining ingredients; roll up tightly.
Prep Time: 10 min
Total Time: 10 min
Makes: 1 serving
Per Serving: 140 calories, 9 g total fat, 1.5 g saturated fat, 30 mg cholesterol, 770 mg sodium, 6 g carbohydrates, 2 g dietary fiber, 2 g sugar, 11 g protein. Good source of vitamin A (35% DV), vitamin C (15% DV), iron (6% DV), and calcium (2% DV).
http://www.deniseaustin.com/fit/newsletters/try-lettuce-wraps-at-lunch?xid=nl_DeniseAustinsMorningStretch_20121226

The MeatBall Shop's Classic Recipe

The Meatball Shop's Classic Beef Meatballs

Try This Delicious Italian Classic

Daniel Holzman and Michael Chernow put unique twists on the Italian favorite.

From the kitchen of The Meatball Shop

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Servings:6-8

Difficulty: Easy

Cook Time: 30-60 min

Use these classic meatballs in your favorite sandwich!

Ingredients

2 tablespoons olive oil

2 pounds 80% lean ground beef

1 cup ricotta cheese

2 large eggs

½ cup bread crumbs

½ cup chopped fresh parsley

1 tablespoon chopped fresh oregano or 1 teaspoon dried

2 teaspoons salt

¼ teaspoon crushed red pepper flakes

½ teaspoon ground flakes

½ teaspoon ground fennel

4 cups classic tomato sauce

For the sauce:

¼ cup olive oil

1 onion, finely diced

1 bay leaf

1 teaspoon chopped fresh oregano or ½ teaspoon dried

2 garlic cloves, roughly chopped

2 teaspoons salt or to taste

2 tablespoons tomato paste

Two 26-ounce boxes Pomi Chopped Tomatoes or two 28-ounch cans whole plum tomatoes, chopped with their liquid

Cooking Directions

Preheat the oven to 450°F. Drizzle the olive oil into a 9×13-inch baking dish and use your hand to evenly coat the entire surface. Set aside.
Combine the ground beef, ricotta, eggs, bread crumbs, parsley, oregano, salt, red pepper flakes, and fennel in a large mixing bowl and mix by hand until thoroughly incorporated.
Roll the mixture into round, golf ball-size meatballs 9about 1 ½ inches), making sure to pack the meat firmly. Place the balls in the prepared baking dish, being careful to line them up snugly and in even rows vertically and horizontally to form a grid. The meatballs should be touching one another.
Roast for 20 minutes, or until the meatballs are firm and cooked through. A meat thermometer inserted into the center of a meatball should read 165°F.
While the meatballs are roasting, heat the tomato sauce in a small saucepan over medium-high heat, stirring often.
When the meatballs are firm and fully cooked, remove them from the oven and drain the excess grease from the pan. Pour the tomato sauce over them. Return the meatballs to the oven and continue roasting for another 15 minutes.
For the sauce:
Heat the olive oil in a large pot over medium heat. Add the onions, bay leaf, oregano, garlic, and salt and cook, stirring often, until the onions are soft and translucent, about 10 minutes.
Add the tomato paste and continue cooking for 5 minutes. Add the tomatoes and stir constantly until the sauce begins to boil. Lower the heat and simmer for 1 hour, stirring every 5 minutes or so to prevent the sauce on the bottom of the pot from burning. Taste and season with additional salt, if desired. Remove the bay leaf before serving.
Recipe courtesy of "The Meatball Shop."
This recipe was styled by chef Karen Pickus for Good Morning America.
From the book,The MeatBall Shop by Daniel Holzman and Michael Chernow. Copyright (c) 2011 by Michael Holzman and Daniel Chernow. Reprinted by arrangement with Ballantine Books, an imprint of The Random House Publishing Group, a division of Random House, Inc. All rights reserved."

Recipe Summary

Bruschetta-Stuffed Mushrooms (Chef Meg's Makeover)

Bruschetta-Stuffed Mushrooms (Chef Meg's Makeover)

Submitted by: CHEF_MEG

All the flavor of bruschetta, in a mushroom! All the flavor of bruschetta, in a mushroom!

Minutes to Prepare: 5

Minutes to Cook: 10

Number of Servings: 2

Ingredients

2 portabella mushrooms (or 6 baby portabella mushrooms)
1 shallot, diced
1/4 C red pepper, diced
1/4 C zucchini, diced
2 C baby spinach, stems removed
1 clove garlic, smashed
2 T flax seed meal
1 T olive oil
1 T balsamic vinegar
1/2 Roma tomato, sliced
SAVE NOW!

1 oz mozzarella cheese
2 t Parmesan cheese, shredded

Directions

Using a spoon, remove the stems and gills from the mushrooms, which are the dark ridges on the underside of the mushroom. Preheat the oven to 450 degrees. Heat the olive oil in a skillet set over a medium flame. Add the shallot, red pepper, zucchini and saute for 1 minute. Add the cleaned and trimmed spinach and cook until tender, about 2-3 minutes. Spray the bottom of each mushroom with nonstick cooking spray and place on a baking sheet pan. Place in the oven for 1-2 minutes just to heat the mushrooms. Rub each mushroom with the smashed garlic. Sprinkle with the flax seed meal. Divide the vegetable mixture between the two mushrooms, then top with tomato and cheese. Bake for 6 minutes or until cheese is melted and bubbly. Drizzle vinegar over cooked mushrooms before serving.

Number of Servings: 2

Recipe submitted by SparkPeople user CHEF_MEG.

Homemade Salsa

(1g fiber/serving)

2 large tomatoes, seeded & chopped
1 serrano or jalepeno pepper, chopped
1/3 cup chopped green onion
2 tablespoons chipped fresh cilantro
2 tablespoons fresh lime juice
1/4 teaspoon salt
MIX ALL INGREDIENTS WELL & CHILL

Nutrition Facts: Serving size, 2 ounces - calories 13, fiber1g, protein 1g, fat 0g, carbohydrates 4g, cholesterol 0mg, sodium 100mg, sugars 2g.

From Book: The Fiber35 Recipes

Chicken with Whole-Grain Mustard & Zucchini in Packets

Chicken with Whole-Grain Mustard & Zucchini in Packets

4 servings Active Time: 30 minutes Total Time: 1 hour

Ingredients:
4 boneless, skinless chicken breasts, (1 1/4-1 1/2 pounds), trimmed and tenders removed (see Tip)
2 tablespoons whole-grain mustard
2 small zucchini, thinly sliced
2 sweet banana peppers, or cubanelle peppers, cut into 1-inch pieces
2 shallots, thinly sliced
1 1/2 cups halved grape or cherry tomatoes
4 teaspoons extra-virgin olive oil
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

Preparation:
Preheat oven to 400°F (or see Grill Variation, below).
To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
Place a chicken breast on one side of each open heart fairly close to the crease and leaving at least a 1-inch border around the edges for folding and spread with mustard.
Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt and pepper in a large bowl. Place about 1 1/4 cups of the vegetable mixture on top of each piece of chicken.
Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 25 minutes. (Carefully open one package to check for doneness"be cautious of the steam.) Let the packets rest unopened for 5 minutes before serving.

Nutrition Per serving : 243 Calories; 9 g Fat; 2 g Sat; 5 g Mono; 78 mg Cholesterol; 7 g Carbohydrates; 30 g Protein; 2 g Fiber; 522 mg Sodium; 619 mg Potassium
1/2 Carbohydrate
Serving Exchanges: 1 vegetable, 4 lean meat, 1 fat

Tips & Notes:
Make Ahead Tip: Equipment: Parchment paper or foil
Tip: Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
Grill Variation: Cooking in packets is great for the grill, but it's not safe to put parchment paper over an open flame, so use foil. To prepare packets for grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets for each of four packets (the double layers will help protect the contents from burning). Arrange the ingredients on one half of each double layer. Fold the foil over the ingredients and tightly seal the packets by crimping and folding the edges together. Grill over medium heat for 14 to 16 minutes, rotating the packets to another spot on the grill about halfway through to ensure even cooking.

Freeze Ahead Minestrone Soup

Freeze Ahead Minestrone Soup

Minestrone -- the quintessential Italian soup. This is one of the few make-ahead soups that can be considered perfect for all seasons. It's also light (if you use defatted stock) for the health conscious and is perfect for using up fresh produce from your summer gardens. Minestrone tastes best when given a chance for the flavors to blend at least overnight, making this a great make-ahead dish. To keep the veggies fresh and flavorful, they are added just before serving.

Ingredients

1/2 cup diced onions
1/2 cup diced celery
1/2 cup diced carrots
1 tbs extra-virgin olive oil
1 clove garlic, minced
5 cups chicken stock
14 oz canned chopped tomatoes (or fresh garden tomatoes, stewed with seeds removed)
16 oz canned red kidney beans
For last minute prep:
1 cup packed, chopped escarole
1/4 cup orzo or ditalini pasta
1/ cup sliced (1/2" pieces) fresh green beans
1/2 cup diced fresh zucchini
Freshly shredded parmesan cheese (optional)

Make Ahead Prep:

In a medium saucepan over mean heat, saute the onions, celery and carrots in the heated olive oil for approx. 5 minutes or until very lightly browned. Add the garlic and continue to cook for approx. 1 minute stirring constantly to ensure that the garlic does not brown.

Add the chicken stock, tomatoes (with the juice) and kidney beans. Bring to a boil over high heat and let boil for one minute. Remove from heat and let cool.

When fully cooled, transfer to a freezer-safe container leaving at least 1" of headspace. Cover. Freeze for up to one month.

Last Minute Prep:

The night before serving, transfer soup in its container to the refrigerator to defrost.

Put the soup back into a 3-quart saucepan and bring to a boil over high heat. Add in the escarole and orzo or ditalini pasta. Reduce heat to medium and simmer for 10 minutes.

Add in the green beans and zucchini. Cover and simmer for 5 minutes or until the green beans are tender but not soggy.

Serve topped with freshly shredded parmesan or fresh basil leaves. Great with a side salad and slice of crusty, grilled Italian bread.
http://makeaheadmeals.blogspot.com/2008/07/freeze-ahead-minestrone-soup.html

Breakfasts to Brighten Your Day your pick: sweet or tangy

Breakfasts to Brighten Your Day

Instead of downing a cup of coffee and a doughnut on those why not try a healthful protein-rich shake that's brimming over with energizing nutrients like the B vitamins, vitamin E, iron, magnesium, potassium and zinc.
This tasty smoothie, which makes a great snack for children and grownups alike, comes from Food & Mood by Elizabeth Somer, M.A., R.D. (Henry Holt & Co.).

1/2 cup low-fat plain yogurt
1/2 banana, sliced
3/4 cup orange juice
1 1/2 Tbs. peanut butter
1/2 cup chopped peeled apple
1/4 cup wheat germ

Optional: 1/2 tsp. cinnamon
1 tsp. vanilla extract
Grated lemon peel & ice cubes

Process ingredients in a blender until creamy.

Or, if you prefer a tangier nutrient cocktail, try this antioxidant-rich combo which is high in vitamin C and the full range of carotenoids thought to protect the cells from free radical damage:

2 medium carrots
1 celery stalk
1/2 red bell pepper
1/2 apple
2 Tbs. chopped fresh parsley
1/2 large tomato

Optional: 1 garlic clove
1 green onion
dash of cayenne

Put all the ingredients in a juicer and process until smooth.

Cream of Tomato and Basil Soup

Cream of Tomato and Basil Soup from Olive Garden

Prep Time: 5 minutes
Cook Time: 12 minutes
Serving Size: 4

Ingredients:

4 Tbsp butter
1 ea small red onion, diced
2 cups dry white wine
3 cups canned diced tomatoes (or 1 12-oz can)
2 cups heavy cream
3 Tbsp fresh basil, chopped
Salt to taste
Black pepper to taste
Procedures:

MELT butter in a heavy sauce pan. Add red onions and sauté until tender, about 5 minutes. Add white wine and reduce by 3/4. Add tomatoes and heavy cream, bring to a simmer and reduce by 1/2.
PUREE soup in a food processor. Stir in 2 Tbsp chopped basil, salt and pepper.
GARNISH with remaining fresh basil and tomatoes and serve.

Pasta Lentil Bolognese

Pasta Lentil Bolognese
Serves 4

Ingredients:
2 tsp olive oil
1 medium carrot, peeled and diced small, 1 cup
2 small celerly stalks, diced small, 1/2 cup
1 small fennel bulb, diced small, 1 1/2 cups
4 cloves garlic, minced
2 TBSP White Wine Vinegar
2 cups low-sodium vegetable broth
1 cup green lentils
2 1/2 cups crushed tomatoes – 28 oz can
2 tsp dried oregano
2 tsp dried parsley
1 tsp dried basil
8 oz wide whole wheat pasta noodles-linguine, fettucini, etc.
1/2 cup low fat milk
1/4 tsp sea salt
1/2 tsp fresh ground black pepper

Instructions:
1. In a large dutch oven or saucepot, heat oil on medium high. Add onion, carrot, celery, fellel and garlic. Cook, stirring often, until released water evaporates and brown bits begin to form on bottom of pot, about 15 minutes. Add vinegar and scrape any brown bits from bottom of pot as liquid evaporates. Stir in broth, 1 cup water, lentils, tomatoes, oregano, parsley and basil. Reduct heat to medium and simmer, partially covered, for 45 minutes, stirring occasionally.

2. Meanwhile, bring a large pot of water to a boil and prepare pasta according to package directions. Drain pasta and set aside.

3. Add milk to bolognese and continue to simmer for an additional 10 minutes. Season with salt and pepper. Divide pasta amont 4 bowls and top each with about 1 1/2 cups bolognese.

Nutirents per serving (4 oz pasta & 1 1/2 cups bolognese)

Calories: 337, Total Fat: 4 gm, Carbs: 68 g, Fiber: 15g, Sugars:
8g, Protein 13 g, Sodium: 484 mg, Cholesterol, 1mg

Lemon-Thyme Chicken with Sauteed Vegetables

Lemon-Thyme Chicken with Sauteed Vegetables
Recipe developed by Anna Berman

Makes: 4 servings
Prep time: 5 minutes
Cook time: 15 minutes

Ingredients:
4 tablespoons lemon juice
1 tablespoon chopped garlic, divided
1 tablespoon chopped fresh thyme, divided
Salt
Freshly ground black pepper
1 pound chicken breast tenders, lightly pounded
4 teaspoons canola oil
1 medium shallot, sliced
1 1/2 cups frozen shelled edamame, thawed
11/2 cups grape tomatoes, halved
2 medium zucchini
1/3 cup crumbled feta

Directions:
1. In a ziplock bag, combine 3 tablespoons lemon juice, 2 teaspoons garlic, and 2 teaspoons thyme; season to taste with salt and black pepper. Add chicken tenders, seal the bag, and gently turn to coat. Set aside.
2. Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame, and tomatoes; saute 4 minutes.
3. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; saute 2 to 3 minutes. Transfer to a serving bowl, stir in feta, and season with salt and black pepper to taste.
4. Add remaining oil to skillet. Remove chicken from marinade and saute 2 to 3 minutes a side or until cooked through. Serve with vegetables.

Nutrition facts per serving: 327 calories, 28g protein, 16g carbohydrate, 13g fat (3g saturated), 5g fiber

Turkey Burger with Spicy Avocado Mustard

Turkey Burger with Spicy Avocado Mustard By Myra Kornfeld

Credits: The Healthy Hedonist Holidays, Simon and Schuster Publishers
These well-seasoned patties are laced with sun-dried tomatoes and pine nuts. Sautéed onions and bell peppers keep them moist, even when grilled. The avocado mustard makes a dynamite topping. You can also sauté these burgers in a skillet.

Yields 6 burgers
Prep Time: 15 minutes plus one hour to chill
Cook Time: 30 minutes
Storage: Refrigerate for up to one day before cooking and one day after. Freeze uncooked for up to one month. The mustard keeps refrigerated for up to three days.

Ingredients
• Turkey Burger:
• 1/4 cup pine nuts
• 2 tablespoons extra virgin olive oil
• 1 cup onions, diced small
• 2 garlic cloves, minced
• 1 green pepper, small dice
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 jalapeño, stemmed, seeded, and minced
• 1 pound ground turkey
• 1/4 cup sundried tomatoes, reconstituted and chopped into 1/4-inch dice
• 1/2 teaspoon salt
• freshly ground black pepper
• 1 egg white

• Avocado Mustard:
• 1 ripe avocado
• 4 teaspoons fresh lime juice
• 4 teaspoons dijon mustard
• 1 jalapeño, stemmed, seeded, and minced

Instructions
Toast the pine nuts in a dry heavy-bottomed medium skillet, stirring constantly, until golden, about 3 minutes.
Transfer to a small bowl and set aside.
Warm the oil in a medium skillet over medium heat. Add the onions, garlic, and pepper, and sauté until softened, about 7 to 10 minutes. Add the cumin, chili powder, and jalapeño and sauté another 3 minutes.
Transfer to a medium bowl and stir in the turkey, tomatoes, pine nuts, salt and a sprinkling of black pepper.
Stir in the egg white and form into 6 burgers. Refrigerate for an hour or longer.
Make the avocado mustard: Mash the avocado into a small bowl. Stir in the lime juice, mustard, and jalapeno and set aside.
Preheat an outdoor grill or grill pan on medium heat. Add the burgers, and cook 4 minutes on each side, crosshatching after 2 minutes to get pronounced grill marks. Cover and cook another 4 minutes or so on low heat (if using a grill pan, put a domed lid over the burgers) until burgers are cooked through. They will feel firm
when pressed. Serve hot, topped with the avocado mustard.

Leek and Spinach Frittata

Leek and Spinach Frittata
By The Sprouted Kitchen

I like to use more whites to make it a bit lighter, if you like a richer egg dish, use 10 whole eggs.

Ingredients:
2 Whole Eggs
10 Egg Whites
1/3 Cup Milk
2 Leeks, White and Light Green Parts, Thinly Sliced
1 tbsp. Butter
1 Cup Fresh Steamed Spinach
¾ Cup Shredded Cheese (I used Goat’s Milk Gouda)
2 tsp. Hot Sauce
1 Cup Baby Heirloom Tomatoes, Halved
Fresh Basil
Salt and Pepper to Taste

Instructions:
Preheat oven to 500’

Warm the butter in a saucepan (preferably non stick) on medium heat, add the sliced leeks and sauté until they begin to caramelize, about 10 minutes.

In a large bowl, whisk the eggs, egg whites, hot sauce and milk. Incorporate some air and break them up, whisk about 4 minutes, yes, your arm will start to hurt. Add a good pinch of salt and pepper.

Squeeze as much water possible out of the steamed spinach, give it a rough chop, and squeeze again.

Distribute the leeks in the pan, as this will be your frittata base. Turn the heat back to medium and pour the egg mixture on top. Scatter in the chopped spinach and the shredded cheese and allow the mix to sit for a minute. Use a spatula to lift up the sides.

As it starts to firm up, lay your tomatoes on the top, cut side up. Put the entire pan into the oven on the top rack. Let it bake for about 8 minutes and check. It should be set, but still have a little give when you push on the middle. Remove and let it cool a bit before serving. This recipe goes well with some fresh chopped basil and a dollop of Greek yogurt.

Total Servings: 6

Nutritional Information Per Serving
Calories: 152
Carbohydrates: 6.7 g
Cholesterol: 83 mg
Fat: 8.6 g
Saturated Fat: 4.8 g
Fiber: .9 g
Sodium: 272 mg
Protein: 12.7 g

Easy Crock-Pot Vegetarian Three Bean Chili

• 1 can (15oz) black beans, rinsed and drained
• 1 can (15oz) garbanzo beans, rinsed and drained
• 1 can (15oz) kidney beans, rinsed and drained
• 1 cup dried lentils, rinsed and sorted
• 1 large vegetarian vegetable bouillon cube, crumbled (I use any bouillon)
• 3 cups water
• 1 can (10oz) diced tomatoes and green chilies (rotel), undrained (I have dont add the chilies)
• 1 can (8oz) tomato sauce

Mix first seven ingredients in Crock-Pot, cover and cook on low heat for 8-10hours, adding more water if too thick or sticking. Stir in Rotel and tomato sauce and cook 5 minutes to heat through. Will thicken up with time. Use when thin as chili and for tacos or on taco salad when thickened.

This recipe was given to me from my Mother Inlaw. It really Yummy & very easy.