Puffed Spinach Pie

Dear Readers,

The other day I was looking in my freezer trying to figure out what to make for dinner. I had left over frozen spinach and puffed pastry so I thought I could make a spinach puffed pie. My version mimics the Greek spanakopita, without the butter and wrapped pastry. I completely took out the butter and just left the puffed pastry for the top. Also, this is a great way for picky eaters to consume spinach. This recipe is very easy to make and doesn't take long in the oven.

Ingredients:

- 1 sheet puffed pastry (make sure it is completely thawed out)
- 1 tbsp flour (this will help when rolling out the puffed pastry)
- 2 yellow onions (diced)
- 1 tsp olive oil
- 3 (10 ounce) packages chopped spinach (thawed, make sure you squeeze out the
liquid)
- 2 tsp ground nutmeg
- 1/2 cup shredded parmesan cheese
- 6 oz. feta cheese (crumbled)
- 6 eggs + (1 egg and 1 tbsp water for an eggwash)
- 3 tbsp regular breadcrumbs
- salt and pepper to taste

Directions:

1- Preheat the oven to 400 degrees.
2- Saute the onions and olive oil in a pan for 10 minutes on medium low. When finished cool for 10 minutes.
3- In a bowl combine the squeezed spinach, nutmeg, parmesan cheese, breadcrumbs, eggs, cooled onions, salt and pepper. After you have gently combined all ingredients fold in the feta cheese. Set aside.
4- Roll out your puffed pastry just enough so it is 1/2 inch larger that than diameter of your pie pan. Be very careful not to overwork the pastry.
5- Spray the baking dish with olive oil spray. Add the spinach filling to the dish and than place the puffed pastry on top. Tuck the 1/2 inch on excess pastry into the dish. With a pastry brush paint on the egg wash on top of the pastry. This will help it to brown.
6- Cook for 30 minutes and serve.

Roasted Chicken with Quinoa Stuffing

Dear Readers,

Below is a simple and healthy recipe for roasted chicken with quinoa stuffing. Instead of using processed, white flour bread that is used for traditional stuffing mix try something completely different. Quinoa is going to be the substitute for traditional stuffing. It's high in protein, fiber, will not raise your blood sugar, and its healthy.

**The quinoa I am using came from the company Quinoa Corportation. Please go to their website to view all of their products**

Also, I am only going to bring out the flavor of the chicken by adding fresh herbs, alittle salt and pepper, and very little olive oil to help it brown. You do not need to add butter. Trust me you will like the flavor of the chicken without adding saturated fats.

Keep in mind the flavor of my chicken is really going to come from its own natural taste. I bought an organic chicken, range free, no antibiotics at Whole Foods. You will spend alittle more but you will get the natural flavor that we are supposed to be tasting.

Preparation for Quinoa Stuffing:

Ingredients:

1 cup quinoa
2 cups plus 1 Tbsp chicken broth plus
1/2 cup raisins (organic, no sugar added)
1 cup water
1 cup butternut squash (diced)
1 clove garlic (minced)
1/4 of a yellow onion (diced)
1 tsp extra virgin olive oil
salt and pepper to taste

Directions:

1- Pour the raisins and water in a bowl. Let the raisins plump up. It takes about 30 minutes.
2- In a pot pour the quinoa and chicken broth. Bring to a boil and then simmer for 15 minutes. When the quinoa is cooked pour it into a bowl and put it into the refrigerator to cool. Usually about 10 minutes.
3- In a saucepan pour the olive oil, onion, and garlic. Cook on medium for 3 minutes and then add the butternut squash. Add salt and pepper to taste. Cook for 5 minutes and then add the 1 tbsp of chicken broth. Cook for another 5 minutes and then turn the burner off.
4- Drain the raisins.
5- Pour the raisins and butternut squash mixture into the chilled quinoa. Mix and add salt and pepper to taste. Set aside.


Preparation for Chicken:

Ingredients:

4.5 lb organic, free range chicken
2 cloves garlic (minced)
1.5 tsp djion mustard
2 tsp fresh rosemary (chopped)
2 tsp fresh sage (chopped)
2 tsp fresh thyme (chopped)
2 tsp extra virigin olive oil
salt and pepper to taste

Directions:


1-Preheat the oven to 350 degrees.
2- Clean the chicken under cold water and pat dry. Open the cavity of the chicken and put in the quinoa stuffing. If you have left over stuffing save it for another time. Carefully place the stuffed chicken in a roasting pan breast side up.
3- In a bowl add the mustard, garlic, fresh herbs, and olive oil. Mix together to create a paste. You will spoon this paste all over the top of the chicken. Additionally, sprinkle the top of the chicken with salt and pepper.
4-Place in the oven and cook for 2 hours. (After the first hour if the chicken is browning on the top cover it with tin foil. The chicken must reach 180 degrees when it is fully cooked. Take the chicken out of the oven let it rest for 10 minutes before you serve the meat.

Since this is a stuffed chicken remember this guide:

Chicken Roasting times (stuffed)
2½ - 3 lbs - 1.5 to 2 hrs
3½ - 4 lbs - 1 3/4 to 2 1/4 hrs
4½ - 5 lbs - 2 to 2.5 hrs
5 - 6 lbs - 2 1/4 hrs to 2 3/4 hrs



The chicken comes out very tender and moist. Since the quinoa was stuffed inside the chicken you get the additional chicken flavor when you eat the grain. I serve the chicken and quinoa with vegetables.

General Rules for Roasting a Chicken

Dear Readers,

Many of us love chicken especially the white meat. It's a lean protein and has a mild taste that goes well with many sides dishes. I actually love cooking a whole chicken on a Sunday afternoon because I can cut up the meat for many meals throughout the week. I can use it in sandwiches, fajitas, and soups. Have you ever wanted to cook an entire chicken but was alittle overwhelmed and had no idea how long to cook it for or basically what to do?

Here is a simple step by step guide:

Cleaning a chicken:

1- Make sure you work on a very clean surface and wash your hands before touching the chicken.

2- Make sure the chicken is at room temperature. I like fresh whole chickens and not frozen ones.

3- Take the chicken out of the wrapper and throw away the packaging. Also get rid of the inside package that usually is inside the chest cavity. Trust me it's ok to touch the package it's not going to hurt you.

4- Rinse the entire chicken with cold water in the sink inside and out. Make sure the water is running clear.

5- Place the chicken on a paper towel and pat the entire chicken with paper towels. Throw away all used towels and place the bird chest up in a baking dish. Make sure the legs are tucked in.

6- Clean any area where the bird was with soap and hot water and wash your hands.

7- Now its time to dress up your chicken any way you like. I will post an easy recipe on how I like to flavor my chicken.

Below is basic cooking instructions:

Roasting temperatures and times
First of all you will need to preheat the oven to a temperature of 350ºF (176ºC).

Roasting a chicken does not take quite so long as roasting a turkey (see section on roasting a turkey), however a large chicken could still take over 2 hours to roast.

As a general rule, calculate a cooking time of 20 minutes per pound of meat plus an additional 10 - 20 minutes at a temperature of 350ºF (176ºC). Therefore, a 5 lb chicken will need to be roasting in the oven for at least 1h 50 mins. A 5 lb bird will serve between 4 - 5 people.

Some people prefer to set the oven temperature to 450ºF (230ºC) and roast the bird at this high temperature for the first 10 - 15 minutes or the last 10 - 15 minutes. The rest of the time the chicken should be roasted at 350ºF (176ºC). The surge of heat will result in a really crispy and brown skin and deliciously succulent meat.

The table below is a guideline for roasting times for a chicken at 350ºF (176ºC).

Chicken Roasting times (unstuffed)
2½ - 3 lbs - 1 - 1 3/4 hrs
3½ - 4 lbs - 1.5 - 1 3/4 hrs
4½ - 5 lbs - 1.2 - 2 hrs
5 - 6 lbs - 1 3/4 - 2.5 hrs

Chicken Roasting times (stuffed)
2½ - 3 lbs - 1.5 to 2 hrs
3½ - 4 lbs - 1 3/4 to 2 1/4 hrs
4½ - 5 lbs - 2 to 2.5 hrs
5 - 6 lbs - 2 1/4 hrs to 2 3/4 hrs

Information on Quinoa

Dear Readers,

According to the Quinoa corporation, this grain is :Quinoa contains more protein than any other grain; an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat. Some varieties of quinoa are more than 20 percent protein.

The company furthers suggests that quinoa's protein is of an unusually high quality. It is a complete protein, with an essential amino acid balance close to the ideal ... similar to milk! Quinoa's protein is high in lysine, methionine and cystine. This makes it an excellent food to combine with, and boost the protein value of, other grains (which are low in lysine), or soy (which is low in methionine and cystine).

For more information about this grain please visit: quinoacorp@quinoa.net

Main Highlights:

1- Quinoa is a complete protein a vegeterian's dream
2- Quinoa is iron rich
3- Quinoa is very low on the glycemic index (35) a diabetics dream
4- Quinoa is a great source of fiber

Healthy Chicken Pot Pie

Dear Readers,

Chicken pot pie is an American classic recipe. It's known as a comfort food especially during the winter season. Do not let the vegetables and chicken trick you into thinking that the traditional recipe is healthy. The sauce it highly caloric due to the high fat content from the butter and full fat milk. According to the website www.caloriecount.com, chicken pot pie is given a rating of C because 50% of the calories comes from fat. According to the website traditional chicken pot pie has 484 calories per serving.
For many lactose intolerant eaters..this food can be a complete nightmare. So I made it my mission to revamp this recipe to be competely dairy free (no butter...no milk) and make it healthy. So lets make the vegetables take center stage in this recipe. Remember I still want to maintain a great flavor that the entire family will enjoy.

Ingredients
1.5 lbs skinless, boneless chicken breasts, cubed
14 oz chicken broth, no MSG, organic
1 tablespoon olive oil
1 teaspoon canola oil
1 small onion chopped
2 carrots, peeled and chopped
2 celery stalks, chopped
5 oz frozen green peas, thawed
1 bunch asparagus, cut into 1/2 inch pieces
1 garlic clove, minced
1/4 cup fresh parsley, chopped
1 teaspoon dried thyme
4 tablespoons flour
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1 sheet puff pastry, defrosted

Directions:
1. Preheat oven to 425 degrees.
2. In a saucepan, pour in the broth and bring it to a simmer. Put in chicken pieces and cook for about 6-8 minutes or until chicken is cooked. Transfer the chicken to another bowl and reserve the broth.
3. In a large skillet over medium heat, saute onion, carrots, celery, garlic, and asparagus with the olive oil. Cook until tender. At the last minute add the peas, parsley, and thyme. Season with salt and pepper. Place the cooked vegetables into a baking dish.
4. You can add your cooked chicken on top of the cooked vegetables.
5. In small saucepan on medium low heat place the flour. Cook this flour for about 10 minutes or until golden brown. You will want to stir frequently to prevent any burning. When the flour is golden add the canola oil and wisk together. It should look like sand granules. Now slowly pour in the chicken broth. Add salt and pepper to taste. Continuously wisk and bring to a boil. When it reaches a boil your sauce will begin to thicken. When your sauce is thick take the saucepan off the heat and pour it over the vegetables and chicken.
6. Roll out pastry until it is slightly larger than the baking dish and place on top. I use my fork and poke a few holes on top. Bake 15-20 minutes until puffed and golden. Serve.

Steamed Shrimp Wontons with Hoisin Dipping Sauce

Dear Readers,

If you are at an Asian restaurant and looking for a healthier appetizer or meal you can always choose steamed wontons filled with vegetables or shrimp. Below is my version of steamed shrimp wontons. This recipe is alittle time consuming so it is a great Sunday afternoon cooking activity. You can also get the kids involved preparing this recipe.

Makes: 28 wontons

Ingredients:

Hoisin Dipping Sauce:

1/4 cup Hoisin sauce
2 tablespoons Teriyaki sauce
2 tablespoons Soy sauce
2 teaspoons rice vinegar

Wontons:
1/4 pound shrimp, cleaned, deveined, tails off
1/2 teaspoon canola oil
1/2 cup shredded bok choy
1/2 cup shredded carrot
3 chopped scallion
1 tablespoon chopped cilantro
2 cloves minced garlic
1 teaspoon sesame oil
1 teaspoon soy sauce
pinch ground black pepper

Poaching Broth:

4 cups water
1/4 lb fresh ginger (cut into coins)


Directions:

1. Add the water and fresh ginger to a pot and bring to boil. When the water comes to a boil bring to a simmer and cook for 1 hour. After the hour take out the ginger pieces and keep the water at a simmer.
2. Combine the Hoisin, Teriyaki, Soy, and vinegar into a bowl. Set aside.
3. Cut your shimp into small pieces. In a pan pour in canola oil and diced shrimp. Cook on medium- for 2 minutes or until pink. Set aside.
4. In a bowl add the bok choy, carrots, cabbage, scallion, garlic, seasame oil, soy sauce, pepper, and cooked shrimp until well combined.

Please use pictures below as a reference on how to assemble wontons:

5. Place wonton on board and add 1/2 teaspoon of vegetable/shrimp mixture to the center of the wonton.



6. Add water to the edges and fold your wonton into a triangle. Press edges together so they are sealed. Make sure they are air tight.



7. Dampen the two points farthest from each other and pinch them together to for a hat.







8. Place the wontons into the ginger broth and poach the wontons for 4 minutes. Make sure you do not crowd the pot and leave enough room for each wonton to float. When the wontons are cooked place on a plate and serve immediately with the sauce.

Grilled Sea Bass with Asian Vinaigrette

Dear Reader,

The other day I was at Whole Foods and I saw fresh sea bass. I knew instantly that I wanted to make this lean protein. Fish is a great way to incorporate a lean protein into your diet. Steam or grill some vegetables along with a whole grain and you have a well balanced meal. Sea bass is low in calories 125 calories per one fillet (101g). It is a good source of vitamin B6, Magnesium, Phosphorus, and a great source of Selenium. You are also getting 24g protein within a serving and it has 3g total fat. Here is my recipe for Grilled Sea Bass with Asian Vinaigrette

Ingredients:

-Asian Vinaigrette:
1 tablespoon Hoisin sauce
1/2 teaspoon soy sauce
1/2 teaspoon teriyaki sauce
1/4 teaspoon sesame oil
1/2 teaspoon fresh ginger
1 tablespoon finely chopped cilantro
1/2 fresh lime juice

Grilled Sea Bass:
1 sea bass fillet (1 lb cut in 3 pieces)
2 tablespoons olive oil
2 teaspoons kosher salt
2 teaspoons freshly ground black pepper

Directions:
Add all the Asian vinaigrette into a bowl and mix until all ingredients are well blended. Set aside.

Heat grill to medium-high heat. Brush both sides of the fish with the oil and season each with 1 teaspoon of the salt and the pepper. Also, brush a small amount of the vinaigrette on the fish. Grill each side of fish about 6 to 7 minutes per side. Remove from the grill and immediately drizzle each fish with 2 tablespoons of vinaigrette.

The Best Chocolate Chip Brownie-Cherrybrook Kitchens

Dear Readers,

For years I have been trying to find a brownie mix that is egg and dairy free. Many pre-made brownies that meet this criteria are dry, gritty, and pretty much lifeless. I could never consume the traditional brownies due to their high content of dairy and fat. Most of all I didn't want to because of the high calories attached to it. I knew there had to be something that tasted great and I didn't have to feel guilty eating it. I found this company called Cherrybrook Kitchens. There website is http://cherrybrookkitchen.com or I have found their products at Stop and Shop in the health section. The brownie mix is egg, nut, and dairy free. All I do is add 3/4 cup water, 2.5 tsp canola oil, 1/3 cup applesauce (instead of margarine). The box calls for margarine. So choose which ever ingredient you like.

After I cooked the brownie mixture for 16 minutes I have the most moist and tender brownie you will ever taste. It has a nice crunch from the small chocolate chips that hold their shape. Also, a sweet but not over powering chocolate decadence that melts in your mouth. It's satisfying at only 220 calories. You can accompany this treat with some fresh berries and a sprig of mint. Enjoy!

Grass Fed Meat..Where to Buy It?

Dear Readers,

Have you ever wondered where your meat comes from? We all love hamburgers, fajitas, meatballs, chili, and baked ziti. My mouth waters just thinking about these dishes, however I have aways wondered where does my meat come from? Yes, we go to the local grocery store and pick up a pack of meat. It's even a bonus if the meat is on sale. So think again where does this meat come from? I am always on a food journey trying to find the best quality food that tastes fresh and has the most nutritional value for my money.

While I was in graduate school I did a lot of research on food and their relationship to our health. The concept that whatever the animal ingests does get absorbed into our bodies when we consume it. Many animals are given antibiotics through their food which helps them grow faster and bigger. However when we consume these animals we too get traces of antibiotics and pesticides into our bodies. Also these animals have more fat around the muscles and organs.

You may be thinking.."What is the hype on grass fed animals..or what does this mean?? To make it simple..many animals especially cows are given corn as their main course of food. Odd right?? Cows are supposed to eat grass. Many aren't given grass because it's expensive and corn is cheaper. However, corn isn't natural to cows and this is why the meat has more fat and the rise of e. coli becomes more predominate.
Grass fed meat has less fat, less cholestrol, and fewer calories.

I found a website for a local nj farm that raises there own cows. Here is some information on their website:(Beechtree farms- Hopewell, NJ)

Grassfed beef has two to four times more omega-3s, the “good fat” and conjugated linoleic acid CLA’s. Omega-3’s are an important building block in every cell of your body. People who eat food with more omega-3 and CLA’s are less likely to have heart problems, develop cancer, arthritis and high blood pressure. They are also less likely to suffer from depression, attention deficit disorder and Alzheimer’s disease. Grass-fed beef is loaded with vitamins A, D and E as well as beta-carotene.

When you are buying meat look for the labels:
-Grass fed
-Local
-Antibiotic free
-Pesticide free

I buy a lot of my meat the following stores:
-Whole Foods
-Kings (they have the brand Bell & Evans organic- they sell poultry)
http://www.bellandevans.com/index.cfm?act=www.bellandevans.com_organic
-Cherry Grove Farm (http://www.cherrygrovefarm.com/)
-Abma Farm (http://www.abmasfarm.com/market.php)

The price of buying higher quality food does come at a premium. However, when it comes to health the food you eat more frequently I would put the extra money towards. One day when you have free time write up a list of all the food you eat in a week. Usually we tend to make the same 6 meals and rotate. If you consume meat or poultry lets say 3 of those days..try to purchase them organic and local. You can always mix up the other days with plant based dishes.

I am going to go these farms and report back to you my opinion and the taste of their products.

Cornbread with Soy

Dear Readers,

I love eating turkey chili with a piece of cornbread. However, it is usually very high in fat due to all the butter, oil, and milk. I had to come up with a solution to make Lisa's version of cornbread . I wanted to substitute the milk with regular soy milk and not add any oil or butter. It is easier to get a dry cornbread mix and then add the necessary ingredients. Many brands add dairy products already which makes it challenging. I went on the scavenger hunt at the store and found the classic Jiffy cornbread mix. It did not contain any dairy in the dry mix. To prepare all I did was add soy milk and 1 egg to the dry mix.

The cornbread just came out of the oven and I did a taste test. You may be thinking well..."Does it taste any different?" It actually tastes just like cornbread..there were no hidden flavors from the soymilk. Trust me if you cannot consume milk due to health or nutritional reasons, soy milk is a great alternative. If you get the original type it really doesn't have a flavor at all.

The cornbread was moist, tender, and had that sweet/toasted corn flavor that we all love. Dip your bread in the chili and you don't have to slab butter on it.

Next time I make cornbread I am going to really dress it up. I will make cornbread with cilantro, roasted onions, garlic, corne, and ham/prosciutto. I will post this sometime soon. So stay tuned...

Turkey Chili

Dear Readers,

At the beginning of the week I like to make a meal that will last a few days. My focus is on something that is nutritious, budget friendly, and satisfying. One of my favorite dishes is chili, however I like to change the traditional way of making it to cut down on fat and calories.At the same time I make sure I still get the same great flavors that we love in chili (smokey, earthy, and savory). A good way to do this is by switching the meat to ground turkey breast and adding vegetables. Also, I serve this with reduced fat cheese and brown rice. I also rely on a big flavor boost from fresh herbs such as cilantro and spices.

Estimated Cook Time: 30 minutes

Ingredients:

1 tbsp olive oil
1 large onion, finely chopped
1 red bell pepper, seeded and chopped
2 garlic cloves, minced
3/4 pound 99% fat-free ground turkey
2 tbsp chili powder
2 tsp ground cumin
1/2 tsp oregano
1 14 1/2-ounce can crushed tomatoes
4 fresh tomatoes diced
1 15-ounce can kidney, rinsed and drained
1/2 ounce reduced fat shredded cheddar cheese
4 tbsp fresh chopped cilantro (optional)


Preparation:
Heat oil in a large Dutch oven. Add onion, chopped pepper and garlic. Cook for 5 minutes or until onions are translucent. Crumble the turkey into the pan, breaking it apart with a wooden spoon. Cook for about 5 minutes or until no longer pink. Stir in chili powder, cumin, and oregano. Add in crushed tomatoes and fresh tomatoes, and simmer for 10 minutes, stirring occasionally. Add beans, mix well and cook on low heat for a further 5-10 minutes.

Ladle into bowls. Add alittle reduced fat shredded cheese, plus some fresh chopped cilantro if you have it.

Serves 4.

Calories: 300

Is Ground Turkey Better than Ground Beef?

Dear Reader,

I found this great article on ground turkey vs. ground beef. I have been doing some research because I want to make chili this week. I believe I am going to go for ground turkey breast. Since it is very low in fat I will need to add enough liquid and flavor from herbs and spices to get that desirable chili flavor and consistency.

Please read article below: (from at Home Food, March 3, 2006)


You might be tempted to use ground turkey for a low-fat substitute for ground beef, but check the label before you assume too much. Not all ground turkey has the fat and calorie savings you might believe.

If a package is labeled "ground turkey," what it means is that it can be any combination of breast and leg meat, and even skin. A 3-ounce cooked portion of this kind of ground turkey has about 200 calories and 11 grams of fat. A 3-ounce cooked portion of extra-lean ground beef contains 218 calories and 13 grams of fat, so you aren't really getting reduced calories and fat from using this type of ground turkey.


What you want to look for is a label on ground turkey that says "ground turkey breast." This type has 100 calories and 1.5 grams of fat for the same cooked 3-ounce portion.
Of course if you use the lean ground turkey, you will lose some moistness and flavor. If you are making turkey burgers, for example, they won't be as tasty as the combination ground turkey. But if you're making chili or something else with a lot of flavor and spices, you probably won't notice a difference.

Filet Mignon with Mushrooms and Pinot Noir Sauce

Dear Reader,

Here is a simple way to make filet mignon. If made correctly the meat will melt in your mouth. The fresh herbs and wine help to bring out the flavors of the meat. The original recipe is from Food Network prepared by Tyler Florence. I adjusted the recipe to my liking and cutting out any additional fat. I did not add butter or bacon to the recipe. My adjusted recipe is below:

Ingredients
2 (8-ounce) filet mignon steaks
Kosher salt and freshly ground black pepper
2 bacon strips
2 tablespoons extra-virgin olive oil
1 pound baby portabella mushrooms,
1 tablespoon finely chopped garlic
2 sprigs fresh rosemary
2 cups Pinot Noir
2 tablespoons prepared demi-glace

Directions
Preheat oven to 375 degrees F.

Season both sides of the filet mignon generously with salt and pepper. In a large heavy, ovenproof skillet, heat the olive oil over medium-high heat until almost smoking. Place the steaks in the hot pan and cook until well seared on 1 side, about 3 minutes. Turn the steaks over, there should be a nice crust on top. Add the mushrooms, garlic, and rosemary; give everything a good stir. Transfer the pan to the oven. Roast for 10 to 12 minutes or until the steaks are cooked medium-rare.

Remove the steaks, mushrooms, and rosemary to a platter; cover to keep warm. Return the pan to the stove over medium-high heat. Deglaze with the wine, scraping up all the yummy bits in the bottom of the pan. Mix in the demi-glace, stirring to combine. Put the steaks and mushrooms back in the pan and coat in the pan sauce. Put the steak and mushrooms on 2 serving plates. Pour the wine sauce on top and garnish each plate with a roasted rosemary sprig.