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This easy recipe can be made in advance and frozen. Better yet, double-batch; use one immediately and freeze the other. To use, defrost and heat as below.
The fat-fighting-food-finds featured here are the lean protein of chicken (appetite suppressant), avocado (metabolism booster) and the capsaicin (appetite suppressant) in the enchilada sauce.
Serves 4.
10 6-in. flour tortillas
2 cups shredded cooked chicken (canned is fine)
1 c. shredded cheddar cheese, divided ¾ and ¼
1 8-oz. can enchilada sauce + ½ c. tomato juice
Preheat oven to 400. Lay tortillas flat on work surface. Divide chicken and ¾ c. cheese evenly and spread down the center of each tortilla. Fold both sides toward the center; lift and lay folded tortillas in one layer in a large baking dish. Pour sauce over and sprinkle remaining cheese. Bake 8-10 min.
Salsa:
1 ripe avocado, pitted and diced
2 tomatoes, cubed
2 cups frozen corn, defrosted
1 T. lime juice
1/8 t. salt
1/8 t. black pepper
Combine ingredients and toss gently.
Tags: fight fat, new research, weight-control tips
Recipe #2 is another original – mine this time. The recent fat-fighting-food-finds here are olive oil (metabolism booster) and vinegar (appetite suppressant). The health and diet benefits of salmon (especially wild-caught) have long been known.
Serves 4.
9 oz. pasta
2 T. olive oil
2 medium sweet peppers, thinly sliced
1 large sweet onion
½ t. salt
¼ t. black pepper
1-14 oz. can of wild-caught salmon, cleaned
½ c. tomato juice
4 T. balsamic vinegar
1 oz. dried basil
Prepare pasta. Drain and reserve ½ cup of cooking water. Return pasta and ½ cup reserved water to pot.
Meanwhile, heat olive oil in large skillet. Add sweet peppers, onion, salt and black pepper. Cook about 10 min. until vegetables soften. Add salmon, tomato juice, balsamic vinegar and basil. Cover and simmer 10 min.
Add the salmon/vegetable mix to the pasta pot and toss to combine.
Serve with Italian bread and do as the Italians do. Instead of trans-fatty butter or margarine, dip the bread in olive oil poured onto a saucer with a bit of balsamic vinegar drizzled in the middle. Pretty, cosmopolitan and healthy all at once. Now imagine you’re sitting at a café along Rome’s romantic Via Veneto.
Tags: fight fat, new research, weight-control tips
As promised last month, here is the first in a series of recipes that combine some of the fat-fighting-food-finds from recent scientific research. The first is an original recipe created by none-other-than my DH (Dear Hubby). His recipe features the appetite-suppressing power of lean protein (either chicken or shrimp) and vinegar combined with the metabolism-boosting power of olive oil (in the chicken version).Serve over pasta. If you cook pasta al dente, it has a few more calories but stays in your system longer and helps control blood sugar spikes that cause food cravings.Serves 4.4 skinless, boneless chicken breasts or 1 lb. jumbo shrimp, shelled and cleaned½ t. salt¼ t. black pepper1 T. olive oil (for chicken only)14 oz. roasted red peppers, undrained2 t. minced garlic½ c. red wine¼ c. tomato juice1/3 c. white vinegar1 t. each basil, oregano and parsleyChicken: season with half of salt and pepper; brown on both sides in hot oil in large skillet. Combine remaining ingredients. Pour over chicken. Cover and simmer 15-20 min. until chicken is completely cooked.*Shrimp: combine all ingredients except shrimp in large skillet. Bring to boil.* Reduce heat; add shrimp. Cover and cook for 2-3 min. until shrimp is cooked through.* Reduce sauce to thicken if desired.Tags: fight fat, new research, weight-control tips
August is National Watermelon Month. Celebrate nature’s bounty with this yummy watermelon salad recipe compliments of my friend Barbara. The blend of flavors is quite unique. Barbara’s Watermelon and Feta Salad¼ cup extra virgin olive oil2 T. balsamic vinegar4 cups ice cold watermelon in chunks or balls½ thinly sliced red onion½ cup crumbled Feta cheese Pour olive oil and balsamic vinegar into a jar. Shake and chill Just before serving, toss the last three items together in a large bowl. Drizzle the dressing over the salad and serve.Read more about the health benefits of watermelon.Tags: recipe, watermelon and Feta salad, lycopene, antioxidants, fat-fighting foods, dressing recipe
While I’m on a recipe kick, here are a couple more freebies. They are free in two senses: I’m giving them to you free; and they are free (or almost free) of carbs. As an added bonus, they’re quite easy to put together. The soup can be made a day or two ahead. Enjoy! Each recipe serves six.
Free Sherried Pumpkin Soup
(Can be made two days ahead and refrigerated.)
Per serving: 128 calories; 3g total fat (1.5g saturated); 10g carbs
2 T. unsalted butter
2 medium onions, sliced thick
3 c. water
1 ¾ c. low salt chicken broth
1 can (14 oz.) pumpkin
½ t. nutmeg
2 T. dried crushed bell pepper
½ t. seasoned pepper
1 t. MSG
1 c. sherry
Sauté onions in butter until golden (7-8 minutes), stirring occasionally. Stir in water, broth, pumpkin and nutmeg. Simmer, stirring occasionally, for 5 minutes.
Puree in batches in blender until smooth and return to pot. [Blender should not be filled over halfway.]
Stir in dried bell pepper, seasoned pepper and MSG. Adjust seasoning to your taste. Just before serving, stir in sherry and remove from heat.
Free Mock Mashed Potatoes
Per serving: 57 calories; 3g total fat (0g saturated); 5g carbs
5 c. cauliflower florets
5 c. water
¼ c. light mayonnaise
¼ t. salt
1/8 t. seasoned pepper
Place water in bottom of steamer and put cauliflower in steamer basket. Cover steamer pot. Turn burner to moderate heat.
Once water starts to steam, cook about 15 minutes or until cauliflower is tender. Drain. Use food processor or blender to puree cauliflower, mayonnaise and salt. Transfer to serving bowl. Garnish with seasoned pepper.
Tags: anti-aging foods, low fat recipes, low carb recipes
If you’ve already bought Dr. Connie Guttersen’s book, The Sonoma Diet, hopefully you’ve tried some of the delicious recipes included.If you don’t have the book yet, click here and you'll find two free Sonoma Diet recipes. Try them out; if you like them, go buy the book for many more.As you become accustomed to cooking in the Mediterranean (or Sonoma) way, you may find yourself creating your own recipes, as I have, focusing on what Dr. Guttersen dubbed “the powerhouse foods”. According to Dr. Guttersen, these powerhouse foods of the Mediterranean style of eating have high nutritional value and relatively few calories. In addition they have other recognized health benefits such as reducing cancer risk and improving heart health.In alphabetical order, they are: Almonds (and a few other nuts like walnuts), Bell Peppers, Blueberries, Broccoli, Grapes (including wine in moderation), Olive (or canola) Oil, Spinach, Strawberries, Tomatoes, and Whole Grains.More power to you! – with the Sonoma or Mediterranean way of eating.Tags: Sonoma Living, Sonoma Diet, heart health, Dr. Connie Guttersen, Powerhouse Foods, olive oil, bell peppers, healthy recipes
This recipe features some Sonoma Living powerhouse foods (bell peppers, spinach and olive oil) combined with boneless skinless chicken breast.One element of The Sonoma Diet, when you are in Phase One and trying to lose weight, is to substitute lower-fat versions of what you currently eat, like low-fat milk in place of whole milk.In this recipe, you would use low-fat mozzarella in place of the full-fat version and fat-free chicken broth in place of the white wine.Savory Spinach-Stuffed Chicken(Serves 2)1 ½ T. olive oil, divided2 oz. chopped onion¼ red bell pepper, finely chopped5 oz. frozen spinach, thawed and drained1 ½ t. chopped fresh rosemary, divided½ t. salt, divided¼ t. pepper, divided1/3 c. shredded mozzarella2 boneless skinless chicken breasts, flattened to ¼ inch½ c. dry white wine (or fat-free chicken broth)Heat ½ T. olive oil in large skillet. Add onion and bell pepper; sauté until softened (about 5 min.).Add spinach, ½ t. rosemary, ¼ t. salt and 1/8 t. pepper; cook through (about 3 min.).Remove from heat and allow to cool slightly; stir in mozzarella.Divide spinach mix and place in center of each breast. Fold breast over mix like an envelope and secure with toothpicks.Combine ½ T. oil, 1 t. rosemary, ¼ t. salt and 1/8 t. pepper. Rub over chicken packets.Heat ½ T. olive oil in pan.Brown chicken packets on both sides.Deglaze pan with wine (or broth). Cover and simmer for 15 to 20 min. (until chicken is fully cooked).Tags: Sonoma Living, Sonoma Diet, chicken, spinach, Powerhouse Foods, olive oil, bell peppers, recipe
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