Tuesday, August 18, 2009

Skillet glazed pork loin chops

My husband was giving me attitude about all the light meals. So I picked up some pork loin chops which aren't so bad if you cut the fat off. Seared them a really nice golden brown on both sides,

Then I poured in some of that Vidalia Cherry sauce I had made for salmon, let it boil away to glaze, and by then the meat was cooked through. I let them rest for about 10 minutes before serving so they would have the best texture. I don't seem to be able to figure out the proper settings on my camera. Sometimes the color is so off! The pictures I took in the pan with the glaze look creepy, or like a picture from a 1973 Bon Appetit- I'm not posting them.

Served with some plain baked sweet potatoes and a lot of broccoli rabe cooked with garlic and olive oil. The pic is 1/2 a chop: 3 oz = 150 calories. With the other stuff I estimated this plate was well under 300 calories (it's actually a salad plate- looks full, right? you would never guess you're still hungry- eye roll).

Monday, August 17, 2009

Tandoori Shrimp on Curry Vegetables

A theme emerges. Lean protein on a buttload of vegetables. I don't like eating this much animal but since I'm the only one here who will eat Tofu, and cheese is pretty much out of my life at the moment- oh well.

This was actually sort of a make ahead dish. First, I cleaned the shrimp and rubbed them with Penzey's Tandoori seasoning and a drop of vegetable oil. Then, I sauteed carrots, onion, and red pepper til they started to get soft in just the barest smudge of butter (Indian food traditionally uses ghee, which is butterfat without the water and milk solids found in European style butter). Then I added some Penzey's Maharajah curry powder, cauliflower, a cubed Yukon gold potato, a diced tomato, and some green beans, and cooked that just long enough for the curry to release its fragrance. I added some chikcen broth just to come about halfway up, covered, and simmered until the vegetables were tender. Then, I added a bit of flour/broth slurry to thicken, brought it back to the boil, and went to Zumba.

When I came home, all I had to do was reheat the vegetables and add a third of a can of "Lite" coconut milk, and salt and sautee the shrimp in my cast iron skillet.

Served with fresh cilantro and a squeeze of lime. It was good- my husband said it needed rice or something. I ate the leftover vegetables with chopped roasted peanuts on top for some crunch. This was unbelievably about as many calories as a can of soda. I think. I don't drink soda. It was about 200 for 5 large shrimp + the veg.

I guess the other theme is Penzey's! Anyone from Penzey's want to hire me as your spokesperson? Anyone? Will work for spices!

Fast chicken "fajitas"

Not as good as the real deal, but still pretty tasty and at only 150ish calories per, they hit the spot.

I started with 2 chicken breasts, butterflied them but cut all the way through (so they were the same size but thinner), then rubed them liberally with Penzey's Adobo seasoning and salt. While the chicken marinated, I made a little slaw out of cabbage and carrots with a cilantro lime dressing based on buttermilk and lowfat mayo. Then, I seared the chicken in my cast iron skillet. When it was cooked, I took it out and added sliced red peppers and onions. When they were cooked, I turned the heat off, added half a can of leftover black beans, and the sliced chicken:

I served the slaw on the chicken in the tortillas, as well as some salsa, and on the side I made an avocado and Heirloom tomato salad with lime juice and olive oil.

Thursday, August 13, 2009

Ho Hum Chicken Noodle Stew

Kind of boring, but then again everyone liked it and it was fast and healthy.

In a touch of olive oil, I sauteed onion, celery, and lots of chunky carrots. When they were almost soft, I added some chicken tenders, cut crosswise into chunks. I stirred and cooked this mixture for a few minutes, seasoned it with salt and Penzeys poultry seasoning, then added probably 2 cups of chicken broth and brought to simmer. In went some leftover corn kernels, some fresh green beans, and some thick egg noodles (dried). Slapped a lid on and simmered for 15 minutes or so, 'til the noodles were cooked, and called it dinner.

Chicken tenders are like breast meat, they are from the breast, but they don't seem to me to get that awful texture if they are overcooked- so they're good in dishes like this one that need a little flexibility or are not going to be served right away. I didn't bother to figure out the calories in this- as long as you don't overdo the noodles, it's pretty low. Eat up.

Sunday, August 9, 2009

An awesome snack

Greek yogurt with homemade peach sauce and a sprinkle of toasted almonds.

If you've been eating any kind of "lite" yogurt you may want to give Fage Greek 2% a try. I love it topped with fresh fruit or homemade jam, fruit coulis or sauce, and then a touch of nuts or granola (or pulverized granola bar), for textural interest. The peach sauce I made because I had, sadly, about 5 extremely disappointing peaches in the bowl. I simply could not gag them down raw. I just peeled, sliced, and cooked them up with a very small amount of sugar (like 2T fro 5 peaches) and a bit of water to keep them from burning in the beginning.

Fage 2% yogurt has this creamy, lucious texture and light flavor. It's a lot thicker than most commercial yogurts, and any "lite" ones especially. When you put fruit on, it will have more calories than some nasty artificially flavored junk, but it tastes a hell of a lot better and is better for you. And fills you up, too. Get this: a 6 oz serving has 103 calories and about 14 g protein. That's twice the protein of Dannon All Natural Vanilla (kids choice around here). So with the fruit and stuff, like the photo, it's going to run about 175 cals. Ditch the nuts and you can knock it down to 150 (only 60 more than the type that's full of chemicals and leaves you unsatisfied).

Available at some Sendiks and Trader Joes.

Saturday, August 8, 2009

Ma Po Tofu

I should probably preface this entry by admitting that I am the only one in the family that will eat this. I love it! It's on almost every Chinese Food menu, a comfort food dish of tofu simmered with a small amount of meat, seasonings, and broth.

I browned 2 oz of ground beef, breaking it up in the pan. Then added 1 shredded carrot, 3 sliced scallions, 2 cloves of minced garlic and the same amount of ginger. When the carrots were cooked through- just a few minutes- I added about 1T soy sauce, 1t oyster sauce, and 2 t black bean sauce, and half a can of chicken broth. After bringing it to a boil and thickening it with a cornstarch broth slurry, I added 12 oz extra firm tofu and maybe 2t sesame oil. Once it's hot it's done. This would serve 2 adults and 2 kids (if they would eat it!). I guess you have to like tofu.

Over a whole grain rice, rye, and barley pilaf with plain broccoli on the side, this plate was about 325 calories and very satisfying.

Thursday, August 6, 2009

Two Veggie Pitas

Grilled eggplant....salad? and Hummus.

Eaten with sauteed zucchini, roasted peppers, tomato, lettuce, and whole wheat pitas.

I had previously grilled an eggplant, and I wanted to use it. You just throw the whole thing on a cooler area of the grill until it's collapsed, turning from time to time. Then, when it's cool, you slit it open and scrape the flesh away, leaving behind as much liquid and seeds as possible. It gives the eggplant a great smoky flavor. Often I do this with the plan to make baba ghannouj, but that has a bit too much fat for my current situation, so I improvised a sort of salad with diced tomato, scallions and garlic cooked in a touch of olive oil, lemon, cumin, cilantro and parsley. It was pretty good, if very austere tasting. I miss gratuitous fat! A couple tablespoons of olive oil and the salad would have been sublime.

The rest of the meal is old hat but I still love homemade hummus with vegetables in pita. The bread and hummus were the only things with any significant calories- two pita halves, one with the eggplant and the other with hummus and vegetables weighed in at 335 cals.