Monday, December 31, 2007

Micro - Baked Potatoes

I love potatoes any way you make them. Although they are a high-glycemic-index carb, potatoes are a good source of vitamin C, potassium, and phenols like quercetin aned may even fight off liver cancer! That's a load of goodness!

They are also low in calories and very filling (not to mention cheap). I don't eat them everyday, but I do use them for quick meals and to fill the occasional hunger void I am feeling.

A a while ago I posted a recipe for a soup with beans and corn (Taco Soup). I will often micro - bake a small potato (2 pts) and cover it with a cup of the heated taco soup (1 pt). This is a good lunch or quick dinner on the run that fills me up and stays with me!

To micro-bake:
Scrub the potato (because you will want to eat the skin).
  1. Poke through the skin in a few places.
  2. Preheat oven to 425 degrees.
  3. Place potato in microwave and cook on high for 3 1/2 minutes.
  4. Place potato in oven and cook for 7 - 10 minutes in the center rack.
  5. Slit open and enjoy.

Wednesday, December 19, 2007

High Fiber Waffles

I get asked for this recipe all the time. This makes great company breakfast or for a holiday morning. Two waffle squares withour syrup is only 3 points.

Preheat your waffle iron and spray it with cooking spray right before you fill it with batter.

1/2 cup whole wheat flour
1/2 cup AP flour
1/2 cup cornmeal
1/2 cup oatmeal, ground (in your blender)
1 Tablespoon baking powder
1/4 tsp salt
2 egg whites (or one whole egg)
2 cups buttermilk
1 tsp vanilla

Mix al dry ingredients. Make a well in the center. Pour wet into the well and mix well.
Bake in your waffle iron.

Don't Spill!

Ever wonder how professional cooks (and servers for that matter) move pans of water around the kitchen without spilling? Usually when we move pans of liquid (think about moving full pots of water or a water bath) the liquid sloshes around and spills.
To avoid this, instead of keeping your eyes on the pan you are carrying, look to the place you are going to place the pan. This works because focusing on the horizon gives you the balance you need to keep the liquid steady. Focusing on the liquid only makes your balance more unstable!

Thursday, December 13, 2007

Non Fat Sour Cream

One pint of sour cream has 28 pts! Not that I would expect anyone to eat a pint of sour cream, but think of all the dips and sauces we put it into (and the baked potatoes we pile it on). Here is a way to make a pint of Non Fat Sour Cream Substitute with only 6 pts!

1 pint of non fat cottage cheese
2 Tblspn of skim milk
1 tsp of lemon juice

Just place all of that in a blender and blend until smooth. This can easily be used as a substitute in dips, on potatoes or in a cold sauce.

Here is an idea for a cold sauce (great on turkey or fish) that can be used as a dip for crudites as well:

1 pint of non fat sour cream substitute
1 med cucumber, grated and water squeezed out
2 tsp of dried dill or 1/4 fresh dill chopped

Just mix together and allow to rest several hours for the flavors to come together.

Thursday, December 6, 2007

Apple Cinnamon Oatmeal

This is a recipe for one big serving of oatmeal. I was never a fan of hot cereal, but since I started making my oat meal like this, I am hooked!

1 cup water
1 healthy pinch of salt
1 apple, cored sliced and diced (no need to peal)
1/2 cup rolled oats (old fashion)
1/2 tsp of cinnamon
1 packet sweetener (optional)

Bring apple, water and salt to a boil in a small sauce pan.
Add oats and cinnamon. Cover and turn to low. Cook for 5 - 10 minutes.
Sprinkle with sweetener and enjoy.

This is only 3 pts, or good for core. And it sticks with you all morning.
You can easily multiply this for more people.

If you don't feel like apple, add 1/2 a banana and a bit of nutmeg!

Make this ahead and you can heat it in a microwave.

Tuesday, December 4, 2007

Pan Roasting Vegetables

A quick easy way to cook vegetables and to get some healthy oil is by pan roasting. You need a saute pan (nonstick is better here) with any lid that fits.

Cut your vegetable (broccoli, carrots, cauliflower, asparagus, Brussels sprouts all work well) in bit size pieces. Use one to 1 1/2 cup per person.

Heat your pan with 1 teaspoon of olive oil. When the oil is hot add the vegetables. Allow them to sit (don't stir) for 1 minute. Toss them (or stir) and cook 1 minute. Toss and cook one minute more (that makes 3 minutes).

Season the vegetables with salt and pepper (add red pepper flakes and garlic if you like).

Immediately add 2 Tablespoons of water to the pan and cover. Cook for 2 minutes to allow the vegetables to steam.

Uncover and allow the water to evaporate and enjoy.

Only 1 point and you get a vegetable and a healthy oil into your diet!