Jerry's Thoughts, Musings, and Rants!

More Than Meatza Pie

This book and the Podleski sister's other two books; Looneyspoons and Crazy Plates are my best friends in my seemingly never ending weight loss journey. Every meal I make from these books is tasty, the portion sizes are filling and everything is tweaked to be healthier.

Paul doesn't feel like he is "dieting" with me. I love that I can make a satisfying meal and still be on track with my goals. Eat, Shrink and be Merry is my favourite book in the series so far. Everything I have made has been delicious.

My only complaint about the books is that there is an outbreak of puns within. Some of the recipe titles: Crash Test Dumplings, Kernel Austin, Touched by an Angel Hair Pasta, or Buoy Meets Grill. Once you get past the bad humour you'll find that the recipes are well thought out, approachable, and use regular ingredients (as compared to ones that take you on a trip to 7 enthic markets in obscure areas of town).

The information in the margins in between recipes is great as well--tips and tricks for becoming a healthier person, not necessarily a thinner one.

This is one of our favourite recipes from the book. This makes 2 meatloaves, each will serve 4 people. Each meatloaf is like a little pizza- hence the title: More than Meatza Pie! Give it a try, you'll be impressed.

More Than Meatza Pie

1 1/4 lb extra lean ground beef
8 oz light mild Italian sausage, casing removed
1/3 c Italian-seasoned bread crumbs
1/3 c minced onions
1/3 c + 1/2c pizza sauce
1/4 c grated Parmesan cheese
1 egg
2 tsp minced garlic
1/4 tsp each salt and freshly ground black pepper
1 c packed shredded light old (sharp) chedder cheese
1/2 c diced tomatoes
4 slices bacon, cooked and crumbled
2 tbsp chopped green onions

Preheat oven to 375F. Spray two 8-inch round cake pans with cooking spray and set aside.

Combine ground beef, sausage, bread crumbs, onions, 1/3c pizza sauce, Parmesan cheese, egg, garlic, salt and pepper in a large bowl. Mix infredients together using your hands. Divide mixture in half. Press divided mixture evenly over bottom of cake pans, spreading to edges. Bake for 25 minutes, until meat is no longer pink.

Remove pans from oven and drain off any liquid. Carefully transfer "crusts" to a cookie sheet. Blot tops dry with paper towels. Spread 1/4c pizza sauce over each "crust." Top with cheese, followed by tomatoes, crumbled bacon, and green onions.

Bake for 10 more minutes, until cheese is completely melted. Serve hot.

Per serving: 239 calories; 12.8 g fat, 6.6 g sat fat, 24 g protein, 8 g carbohydrates, 0.9 g fiber, 88 mg cholesterol, 672 mg sodium.

Lemon-glazed Zucchini Quick Bread

This is my entry for this week's Weekend Herb Blogging round up. This blogging event was started by Kalyn from Kalyn's Kitchen. The round up is hosted this week by Margot from Coffee and Vanilla - be sure to pop by to see what other bloggers have come up with.

A few weeks ago I was searching for something to bake for the department meeting. I was at a loss until I saw a picture for this quick bread. I was hesitant - imagine the thought of zucchini in a bread? EWWWW The pic looked so bloody good though.

I decided to let my colleagues by the guinea pig!

I was shocked at their response. They chowed through it so quickly that there was NONE for me. How evil of them.

This weekend I decided to whip it up again for Paul and I. It didn't take long before I realized what the fuss was about.

Lemon-glazed Zucchini Quick Bread

(from the All-New Complete Cooking Light Cookboook)

2 1/3 cups all-purpose flour (can sub. 1 cup whole wheat flour)
3/4 cup granulated sugar
2 tsp baking powder
1 tsp ground cinnamon
1/2 tsp baking soda
1/2 tsp salt
1/4 tsp ground nutmeg
1 cup finely shredded zucchini
1/2 cup 1% low-fat milk
1/4 cup canola oil
2 Tbls grated lemon rind
1 large egg
cooking spray
1 cup sifted powdered sugar
2 Tbls fresh lemon juice

1. Preheat oven to 350 degrees.

2. Lightly spoon flour into dry measuring cups, level with knife. Combine flour and next 6 ingredients in a large bowl; make a well in center of mixture. Combine zucchini, milk, oil, rind, and egg in a bowl; add the flour mixture. Stir just until moist.

3. Spoon batter into an 8 x 4-inch loaf pan coated with cooking spray (or muffin tins, half baking time). Bake at 350 for 55 minutes or until a toothpick inserted in the middle comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan and cool completely on wire rack.

4. Combine powdered sugar and lemon juice; stir with a whisk. Drizzle over loaf.

Zucchini is one of the most common varieties of summer squash. The delicate flavor, soft shell and creamy white flesh of summer squash is a perfect addition to any summer meal. Once only available in the summer, they are now available throughout the year; however, they are in season between May and July when they are at their best and most readily available.

Summer squash, members of the Cucurbitaceae family and relatives of both the melon and the cucumber, come in many different varieties. While each type varies in shape, color, size and flavor, they all share some common characteristics. The entire vegetable, including its flesh, seeds and skin, is edible. In addition, some varieties of the squash plant produce edible flowers. Unlike winter squash, summer squash are more fragile and cannot be stored for long periods of time.

When purchasing summer squash, look for ones that are heavy for their size and have shiny, unblemished rinds. Additionally, the rinds should not be very hard since this indicates that the squash are overmature and will have hard seeds and stringy flesh. Purchase summer squash that are of average size since those that are overly large may be fibrous, while those that are overly small may be inferior in flavor.

Summer squash is very fragile and should be handled with care as small punctures will lead to decay. It should be stored unwashed in a plastic bag in the refrigerator, where it will keep for about seven days. While it can be frozen, this will make the flesh much softer. To do so, blanch slices of summer squash for two minutes before freezing.

Summer squash is an excellent source of manganese and vitamin C. It is also a very good source of magnesium, vitamin A, dietary fiber, potassium, copper, folate, and phosphorous. In addition, summer squash is a good source of omega-3 fatty acids, vitamin B1, vitamin B2, vitamin B6, calcium, zinc, niacin, and protein.

Grilled Halibut with Mango Salsa

This is my entry for this week's Weekend Herb Blogging round up. This blogging event was started by Kalyn from Kalyn's Kitchen. The round up is hosted by Susan from The Well-Seasoned Cook this week- be sure to pop by to see what other bloggers have come up with.

Paul and I have been trying to eat more fish lately. Generally we try and enjoy one piece of fish a week. This may not seem like much for most folk but for us it is huge! I think I have eaten more fish in the past year than I have in my entire life.

I was searching for something to make for dinner tonight and found this at the cooking light web site.This is a perfect summer dish. The salsa is fantastic as it is, or could be easily modified (add jalapeno for heat, use peaches instead of mangoes, etc). This would be good for having guests over--make the salsa earlier in the day and just grill the fish when guests arrive. I would imagine that this salsa would be great with any firm-fleshed white fish.

Grilled Halibut with Mango Salsa

2 cups plum tomatoes, seeded and diced
1 1/2 cups diced peeled ripe mango
1/2 cup diced onion
1/2 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1 tablespoon cider vinegar
1 teaspoon sugar
1 teaspoon salt, divided
1 teaspoon black pepper, divided
2 cloves garlic, minced
4 (6-ounce) halibut fillets
1 tablespoon olive oil

Prepare grill.

Combine first 7 ingredients. Stir in 1/2 teaspoon salt, 1/2 teaspoon pepper, and garlic.

Rub halibut with oil; sprinkle with 1/2 teaspoon salt and 1/2 teaspoon pepper. Place fish on grill rack; grill 3 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango salsa.

Yield:4 servings (serving size: 1 fillet and 3/4 cup salsa)

CALORIES 295 (24% from fat); FAT 7.8g (sat 1.1g,mono 3.9g,poly 1.7g); PROTEIN 37g; CHOLESTEROL 54mg; CALCIUM 105mg; SODIUM 687mg; FIBER 2.8g; IRON 2.3mg; CARBOHYDRATE 19.5g

Cooking Light, JULY 2003

One of the key ingredients in this dish is the mango. Native to southern Asia, especially eastern India, Burma, and the Andaman Islands, the mango has been cultivated, praised and even revered in its homeland since Ancient times. Buddhist monks are believed to have taken the mango on voyages to Malaya and eastern Asia in the 4th and 5th Centuries B.C. The Persians are said to have carried it to East Africa about the 10th Century A.D. It was commonly grown in the East Indies before the earliest visits of the Portuguese who apparently introduced it to West Africa early in the 16th Century and also into Brazil. After becoming established in Brazil, the mango was carried to the West Indies, being first planted in Barbados about 1742 and later in the Dominican Republic. It reached Jamaica about 1782 and, early in the 19th Century, reached Mexico from the Philippines and the West Indies.

Mango Nutrition Information
Mangos are very low in Saturated Fat, Cholesterol and Sodium.They're also a good source of Dietary Fiber and Vitamin B6,and a very good source of Vitamin A and Vitamin C.

For those who are physically active, whether working out or constantly on the go, mangos are a great way to replenish that lost potassium. An average sized mango can contain up to 40% of your daily fiber requirement. If you are eating your mango-a-day, irregularity is not a problem for you! Research has shown that dietary fiber has a protective effect against degenerative diseases, especially with regards to the heart; may help prevent certain types of cancer, as well as lowering blood cholesterol levels. Beyond being delicious and rich in vitamins, minerals and anti-oxidants, mangos contain an enzyme with stomach soothing properties similar to papain found in papayas. These comforting enzymes act as a digestive aid and can be held partially responsible for that feeling of contentment we experience during and after our daily mango ritual!

Good-quality Mangoes will yield slightly to gentle pressure when ripe. The coloring will be deep red and/or rich yellow with only a blush of green at the most. (Very green mangoes are used in certain dishes) Medium to large mangoes are generally best. A ripe mango will smell fairly fruity on the stem end as long as it is not

Storing Mangoes
The ideal post harvest storage temperature for mangos is 55º F. When stored properly a mango should have a shelf life of 1 to 2 weeks. We have found that the best way to ripen a mango is at room temperature, on the kitchen counter and if you wish to accelerate the process place in a paper bag overnight.

Curried Chicken with Couscous

The other night Paul was in a quandary about what to make for dinner. As he struggled to make us his mind I mentioned that some nice Indian food would go down just fine. He smiled and was on his way.

This curry chicken is unusual in that it is an Indian curry but it uses coconut milk which gave it an interesting taste; in fact I would say it is a Thai-Indian fusion. It is quick to toss together, making it a great choice for a week night dinner after a full day of work. My only complaint is that there isn't much sauce.  The next time we make this I think that I would double the sauce.

 


Curried Chicken with Couscous

1 cup water
1 (14-ounce) can light coconut milk, divided
1 teaspoon salt, divided
1 cup uncooked couscous
1 tablespoon all-purpose flour
1 tablespoon curry powder
1 pound skinned, boned chicken breast, cut into 1/2-inch strips
2 teaspoons vegetable oil
1 cup julienne-cut carrot
1/3 cup raisins
1/4 cup chopped fresh cilantro

Combine the water, 3/4 cup coconut milk, and 1/2 teaspoon salt in a medium saucepan. Bring to a boil; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

Combine 1/2 teaspoon salt, flour, and curry powder. Add the chicken, and toss gently to coat. Heat the oil in a large nonstick skillet over medium-high heat. Add chicken, and stir-fry for 5 minutes. Stir in the remaining coconut milk, carrot, and raisins; reduce heat, and simmer for 7 minutes or until the chicken is done, stirring occasionally. Serve over couscous. Sprinkle with cilantro.

Yield: 4 servings (serving size: 3/4 cup chicken mixture, 3/4 cup couscous, and 1 tablespoon cilantro)

CALORIES 396 (22% from fat); FAT 9.6g (sat 5.6g,mono 1.3g,poly 1.6g); PROTEIN 32g; CHOLESTEROL 66mg; CALCIUM 39mg; SODIUM 716mg; FIBER 3.4g; IRON 3.4mg; CARBOHYDRATE 45.2g

Cooking Light, MARCH 2000

Chicken with Baked Eggplant and Tomato

This is my entry for this week's Weekend Herb Blogging round up. This blogging event was started by Kalyn from Kalyn's Kitchen. This week's host for Weekend Herb Blogging is the team of Jai and Bee at Jugalbandi- be sure to pop by to see what other bloggers have come up with.

I ate and drank so much over the weekend in Savannah that I have had to be very careful this week. For dinner the other night we had one of my favourite low-fat meals - chicken breasts wrapped in pancetta served with a baked veggie mixture that is similar to ratatouille. The recipe is from the low-fat cookbook by Helen Aitkin. This recipe has 4.5 g of fat.

The veggies bake in a hot oven for a lengthy time making this a better choice for a weekend dinner if you, like the rest of the world, are hard at work during the week.

We like to serve it with rice.

Chicken with Baked Eggplant and Tomato

1 red pepper
1 eggplant
200 g button mushrooms, cleaned and halved
3 tomatoes, cored and quartered
1 onion, cut into wedges
cooking spray
1 1/2 tablespoons tomato paste
1/2 low-fat chicken stock
1/2 cup white wine
4 pieces, thinly sliced pancetta
4 boneless, skinless chicken breasts
4 small sprigs of rosemary

Preheat the oven to 400 degrees.

Cut the red pepper and eggplant into bite sized pieces and combine in a large oven-proof baking dish. Mix in mushrooms and onion. Spray lightly with cooking spray. Bake for 1 hour, or until starting to brown and soften, stirring once.

Mix together the tomato paste, stock, and wine. Pour over the vegetable mixture. Stir and bake for 10 more minutes, or until thickened.

Meanwhile, wrap the pancetta around each chicken breast, securing with a toothpick. Poke a sprig of rosemary underneath the pancetta. Pan-fry in a lightly oiled frying pan, over medium heat,  until browned on both sides. Cover and cook for 10 - 15 minutes, or until the chicken is cooked through. Remove the toothpicks. Serve the chicken on the vegetables, surrounding with sauce.

The key ingredient in this dish is the eggplant - a vegetable I don't use very often. In fact, I think the last time I used it was after the infamous 'slowtravel Melanzane battle' when I had to whip up a batch of melanzane alla parmigiana to discover for myself what the fuss was all about.

Although originally from India and southeast asia, eggplant is a staple of mediterranean cooking (it was introduced by the Arabs) - you'll find it featured in greek, italian, spanish and southern French cooking.

The raw fruit can have a somewhat bitter taste, but becomes tender when cooked and develops a rich, complex flavor. Salting and then rinsing the sliced eggplant (known as "degorging") can soften and remove much of the bitterness. Some modern varieties do not need this treatment, as they are less bitter. The eggplant is capable of absorbing large amounts of cooking fats and sauces, allowing for very rich dishes, but the salting process will reduce the amount of oil absorbed. The fruit flesh is smooth; as in the related tomato, the numerous seeds are soft and edible along with the rest of the fruit. The thin skin is also edible, so that the eggplant need not be peeled.

The eggplant is used in cuisines from Japan to Spain. It is often stewed, as in the French ratatouille, the Italian melanzane alla parmigiana, the Greek moussaka, and Middle-Eastern and South Asian dishes. It may also be roasted in its skin until charred, so that the pulp can be removed and blended with other ingredients such as lemon, tahini, and garlic, as in the Middle Eastern dish baba ghanoush and the similar Greek dish melitzanosalata or the Indian dishes of Baigan Bhartha or Gojju.

It can be sliced, battered, and deep-fried, then served with various sauces which may be based on yoghurt, tahini, or tamarind. Grilled and mashed eggplant mixed with onions, tomatoes, and spices makes the Indian dish baingan ka bhartha. The eggplant can also be stuffed with meat, rice, or other fillings and then baked. In the Caucasus, for example, it is fried and stuffed with walnut paste to make nigvziani badrijani.

Eggplant is high in fibre, low in fat and contains an array of nutrients, such as vitamin A and C, niacin and folic acid and the minerals iron, calcium, magnesium and potassium. The skin of the eggplant is rich in flavonoids and other antioxidants, which can help reduce the risk of heart disease and stroke. It's also packed with compounds called terpenes, which can help to lower cholesterol.

Studies of the Institute of Biology of São Paulo State University, Brazil (Instituto de Biociências of the UNESP de Botucatu, São Paulo) showed that eggplant is effective in the treatment of high blood cholesterol hypercholesterolemia and in the control of cholesterol (about 30% reduction). One study in rabbits found that drinks of eggplant juice significantly reduced their blood cholesterol while improving blood flow. Chlorogenic acid, one anti-oxidant found in eggplants, is especially potent, with research suggesting it has anti-cancer, anti-microbial and anti-viral properties, as well as an ability to help reduce levels of "bad" LDL cholesterol

Sour Cream Panna Cotta with Zinfandel-Blackberry Compote

I knew that with the menu planned for Good Friday dinner we would be full by the time dessert rolled around. Because of that I planned a dessert I had been wanting to make for some time - I knew that it would be light and refreshing and it was.

This recipe originally appeared in the March 2006 edition of Cooking Light magazine. It was a finalist in their recipe contest in the dessert category. It was created by Camilla Saulsbury, Nacogdoches, TX . Camilla said at the time that she 'developed this light but rich-tasting dessert for a get-together dinner for fitness instructors.' Hmmm - if a dessert works for fittness instructors that it must be great!

Sour Cream Panna Cotta with Zinfandel-Blackberry Compote

Panna cotta:
2 1/2 teaspoons unflavored gelatin
1/4 cup water
1 1/4 cups evaporated fat-free milk
1/2 cup powdered sugar
1 vanilla bean, split lengthwise
2 cups reduced-fat sour cream
1/4 teaspoon ground cardamom

Compote:
3 cups frozen blackberries, thawed and divided
1/4 cup zinfandel or other fruity dry red wine
3 tablespoons granulated sugar
8 mint sprigs

To prepare panna cotta, sprinkle gelatin over water in a small bowl; let stand 10 minutes. Bring milk, powdered sugar, and vanilla bean to a boil in a medium saucepan over medium-high heat. Remove pan from heat; remove vanilla bean with a slotted spoon. Scrape seeds from vanilla bean. Stir seeds into milk mixture; discard bean.

Add gelatin mixture to milk mixture, stirring with a whisk until gelatin dissolves. Add sour cream and cardamom; stir until well combined. Divide mixture evenly among 8 (6-ounce) custard cups. Cover and refrigerate for 8 hours or overnight.

To prepare compote, place 1 cup blackberries, wine, and granulated sugar in a food processor, and process until smooth. Strain the blackberry mixture through a fine sieve into a medium saucepan, and discard solids. Bring mixture to a boil over medium-high heat, and cook for 1 minute. Remove from heat; add remaining 2 cups blackberries. Cool completely.

Loosen edges of custards with a knife or rubber spatula. Place a dessert plate, upside down, on top of each cup; invert onto plates. Serve with compote; top with mint sprigs.

Yield

8 servings (serving size: 1 panna cotta, about 1/4 cup compote, and 1 mint sprig)

Nutritional Information

CALORIES 219(32% from fat); FAT 7.7g (sat 4.7g,mono 2.2g,poly 0.4g); PROTEIN 6.6g; CHOLESTEROL 34mg; CALCIUM 218mg; SODIUM 89mg; FIBER 2.9g; IRON 0.6mg; CARBOHYDRATE 30.3g

Camilla Saulsbury, Nacogdoches, Texas , Cooking Light, MARCH 2006

Raspberry Cream Cheese Muffins

With all of the snow we have been having lately we feel the need for treats. On Sunday Paul was out shovelling (thank goodness for our neighbour Bill's comment about Paul hiding under a shrub every time it has snowed this year. Paul was guilted into action. Go Bill!) and likely cranky.It was cold and nasty out.

I took pity on him and decided to bake a treat for breakfast. Yes, he is spoiled. Because the car wasn't getting out of the driveway I had to make do with what I had on hand. I found this recipe on-line at the Cooking Light web site.

These muffins came together quickly AND they are low in fat. The cream cheese and buttermilk gave them a wonderful tangy taste. I used some of the raspberries that I froze in July - anything for a taste of summer.

Raspberry Cream Cheese Muffins

2/3 cup (5 ounces) 1/3-less-fat cream cheese, softened
1/3 cup butter, softened
1 1/2 cups sugar
1 1/2 teaspoons vanilla extract
2 large egg whites
1 large egg
2 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup low-fat buttermilk
2 cups fresh or frozen raspberries
1/4 cup finely chopped walnuts (I used sliced almonds)

Preheat oven to 350°.

Combine cream cheese and butter in a large bowl. Beat with a mixer at high speed until well blended. Add sugar; beat until fluffy. Add vanilla, egg whites, and egg; beat well.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, and salt. With mixer on low speed, add the flour mixture and buttermilk to cream cheese mixture, beginning and ending with flour mixture. Gently fold in raspberries and walnuts.

Place 24 foil cup liners in muffin cups. Spoon batter evenly into liners. Bake at 350° 25 minutes or until a wooden pick inserted in center comes out clean. Remove from pans; cool on a wire rack.

Yield 2 dozen

CALORIES 142(32% from fat); FAT 4.7g (sat 2.4g,mono 1.3g,poly 0.7g); PROTEIN 2.7g; CHOLESTEROL 19mg; CALCIUM 31mg; SODIUM 138mg; FIBER 1.1g; IRON 0.7mg; CARBOHYDRATE 22.6g

Balsamic Chicken and Mushrooms

This is my entry for this week's Weekend Herb Blogging round up. This blogging event was started by Kalyn from Kalyn's Kitchen. This week's host is Anna from Morsels and Musings- be sure to pop by to see what other bloggers have come up with.

This recipe is from food network chef Emily Richard's cookbook Italian Express. I purchased the book from her during a cooking class in January. Many of the recipes aren't traditional Italian recipes but they are all quick and healthy.

Paul selected this recipe to make last week and we all agreed it was wonderful. Mom liked it so much that she snuck the leftovers home and copied the recipe out of the book for her to make herself. From her this is high praise.

This recipe combines sweet balsamic vinegar, chicken, and mushrooms in a great way. The vinegar is absorbed by the mushrooms and glazes the chicken while it roasts. It is quick enough to be something you could throw together after a day of work but special enough to serve to company.

As you can see from the poor pic below, we served it on a beed of rice. Next time, I'd serve it with some pasta or mashed potatoes to catch the sauce. Add a steamed vegetable and a salad on the side and you are done!

Balsamic Chicken with Mushrooms

4 skinless bone-in chicken breasts
4 tsp chopped fresh thyme
1/2 tsp salt
1/2 tsp freshly ground pepper
1 tbsp extra-virgin olive oil
6 cloves of garlic, peeled and minced
8 oz button mushrooms, sliced
8 oz shitake mushrooms, stemmed and sliced
1 cup grape tomatoes
1/3 cup balsamic vinegar
3 tbsp chopped fresh basil

Pre-heat oven to 400 degrees.

Sprinkle chicken evenly with half each of the thyme, salt, and pepper. In a large non-stick skillet, heat oil over medium-high heat. Add the chicken breasts and brown both sides. Using tongs, remove the chicken to a large oven-proof casserole dish.

To the oil remaining in the skillet, add the garlic, mushrooms and the remaining thyme, salt, and pepper. Cook, stirring, for about 8 minutes or until the vegetables are softened and beginning to turn golden. Remove form heat and stir in tomatoes and vinegar.

Pour vegetable mixture over the chicken. Roast in the oven for about 20 minutes or until the chicken is cooked through (an internal temperature of 170 degrees). Sprinkle with basil just before serving.

1 serving (1 breast, and 1/4 of the sauce, mushrooms, and tomato mixture) has 230 calories, 30 g of protein, 7 g of fat, 11 g carbohydrates, 2 g fiber.

Chicken Broccoli Casserole

More comfort food.

Once the weather turns nice again my thoughts will turn to grilled fish and salads. Right now? Saucy, warm casseroles fit the bill! We whipped this up the other night and it was wonderful.

For crisper broccoli, remove it from the boiling water after three minutes. Serve with a simple green salad for a filling meal.

Chicken Broccoli Casserole

3 quarts water
1 (12-ounce) package broccoli florets
4 (6-ounce) skinless, boneless chicken breast halves
1 (12-ounce) can evaporated fat-free milk
1/4 cup all-purpose flour (about 1 ounce)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Dash of nutmeg
1 cup fat-free mayonnaise
1/2 cup fat-free sour cream
1/4 cup dry sherry
1 teaspoon Worcestershire sauce
1 (10.75-ounce) can condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted
1 cup (4 ounces) grated fresh Parmesan cheese, divided
Cooking spray

Preheat oven to 400°.

Bring water to a boil in a large Dutch oven over medium-high heat. Add broccoli, and cook 5 minutes or until crisp-tender. Transfer broccoli to a large bowl with a slotted spoon. Add chicken to boiling water; reduce heat, and simmer 15 minutes or until done. Transfer chicken to a cutting board; cool slightly. Cut chicken into bite-sized pieces, and add chicken to bowl with broccoli.

Combine evaporated milk, flour, salt, pepper, and nutmeg in a saucepan, stirring with a whisk until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly. Remove from heat. Add mayonnaise, next 4 ingredients (through soup), and 1/2 cup cheese, stirring until well combined. Add mayonnaise mixture to broccoli mixture; stir gently until combined.

Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 400° for 50 minutes or until mixture bubbles at the edges and cheese begins to brown. Remove from oven; let cool on a wire rack 5 minutes.

Yield

8 servings (serving size: about 1 cup)

Nutritional Information

CALORIES 276(25% from fat); FAT 7.8g (sat 3.5g,mono 1.8g,poly 1.1g); PROTEIN 31.1g; CHOLESTEROL 66mg; CALCIUM 365mg; SODIUM 696mg; FIBER 2.1g; IRON 1.6mg; CARBOHYDRATE 18.9g

Elizabeth Bacon , Cooking Light, SEPTEMBER 2005

Beef Barley Soup

ARGH . . . . Will it ever end?

Oh no, I have turned into my grandfather who always complained about the weather. Move on Jerry, move on.

For me one of the perfect antidotes for cold weather is a pot of soup bubbling away on the stove.  This is comfort food. One of the nicest things about soup is the way you can practically toss anything in the pot and the final result will still be great . . . got some mushrooms laying about the fridge? Dump them in. When I made this I had some leftover Kale from my Bean and Kale soup so I added it. YUM

This soup was hearty and flavourful. I had forgotten how much I had enjoyed barley soup as a child. 'Tis the funny, the things which stick with you over the decades.

Beef Barley Soup

Cooking spray
2 pounds beef stew meat, trimmed and cut into 1-inch pieces
2 teaspoons canola oil
2 cups chopped leek (about 4 medium)
2 cups chopped carrot
4 garlic cloves, minced
6 cups water
1 1/2 teaspoons salt
1 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
4 bay leaves
2 (14-ounce) cans less-sodium beef broth
1 cup uncooked pearl barley

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add half of beef; cook 5 minutes, browning on all sides. Remove from pan. Repeat procedure with remaining beef.

Heat oil in pan over medium-high heat. Add leek, carrot, and garlic; sauté 4 minutes or until lightly browned. Return beef to pan. Add water and next 5 ingredients (through broth); bring to a boil. Cover, reduce heat, and simmer 1 hour. Add barley; cook 30 minutes or until beef and barley are tender. Discard bay leaves.

8 servings (serving size: 1 1/2 cups)

CALORIES 308(30% from fat); FAT 10.1g (sat 3.3g,mono 4.4g,poly 0.9g); PROTEIN 26.9g; CHOLESTEROL 71mg; CALCIUM 48mg; SODIUM 548mg; FIBER 5.4g; IRON 4.1mg; CARBOHYDRATE 26.7g

Cooking Light, JANUARY 2005