Marinated Vegetable Salad

This is quite possibly the easiest salad to make and the best pop of flavor. The fact that you can keep 95% of it in the fridge for a few days, makes this a great GO TO when you need a quick side on those nights when you barely have time to make the meat.

This is the kind of salad that is really the vegetable side dish. I know everyone keeps a bag or container of greens in their fridge, whether it be baby spinach, a spring mix or a basic salad blend, they all work well with the vegetables.

My mom kept a large container of these marinated vegetables in our fridge all summer long. She would eat them with her sandwich at lunch, spoon them over a baked chicken breast, serve with fresh mozzarella, add them to croutons for a quick panzanella salad, and as they neared the end of their wonderful life, she would add them to boiled pasta and let the heat of the pasta warm them up. Serve with lots of cheese and dinner is served.

Smart woman, those mom's of ours. She called it being frugal, I call it genius. So much better than a jarred version, you can choose the vegetables you know your family will eat. There is no set vegetables you can use but there are four that I think are mandatory.

Tomatoes, cucumbers, red onion and olives. Since I always keep blue cheese or goat cheese in the fridge, the creamy cheese adds the ying to the yang of the vinegary vegetables. If you prefer Feta or Brie, go for it.

If you have red peppers, radishes, even day old bread, they all can be added. Throw in your leftover steamed broccoli, cauliflower, asparagus or even carrots. No need to throw them away, just start a marinated vegetable bowl.

Now, you can cheat and add a bottled vinaigrette but this wouldn't be much of a post if I did not include an easy but terrific homemade dressing. Even my dad, who does not like the bite some Italian dressings have, ate his whole plate.

Keep a cruet of this dressing on your refrigerator door and you will use it for everything. Best thing of all, it's extremely diabetic friendly, diet friendly and carb friendly.

Vegetable Salad Marinade
* 1/4 cup good EVOO
* 1/4 cup unseasoned rice vinegar (white balsamic will work also)
* 1 tablespoon honey or Mirin
* salt & pepper
* 1/2 teaspoon Dijon
* 1 tablespoon mixed herbs (thyme, basil, parsley, chives)

Place in a bowl and add the tomato wedges, cucumber & red onion slices and chopped Kalamata or Picholine olives.

Lay a bed of greens on a plate and top with a large spoon of marinated vegetables.
Can be stored in the refrigerator for up to two weeks.
A loaf of crusty bread to mop up the sauce.

Philadelphia Cream Cheese Pulled Pork Pirogi ♥ Yummy in the Tummy

I love pulled pork but a whole shoulder is a huge amount so I have to make sure to plan at least three meals + lunches. After portioning the meat into freezer bags, I always over-estimate and there is much more.

First meal after slow roasting then smoking on the grill was BBQ sandwiches.
Second round went into a stuffing for two dozen pirogi. Third round was used in homemade scrapple (post to come). The fourth round is still in the freezer.

I make these several times a year and each time I try to vary the stuffing. Yes, I make the traditional potato varieties, but this time I wanted something different. These pierogies use cream cheese in the dough and their new cooking sauce in the filling.

They came out so good, I entered this recipe in a contest that the Women of Philly was running.
Normally you would boil like ravioli than add butter to a pan, onions or mushrooms and saute until golden.

This time I cooked these as I would pot stickers. In hot oil I place the pierogi in the pan and when the bottoms get golden brown I add 1/4 cup water, cover tightly and steam for 5 minutes or until the water is gone. In a large saute pan, I added butter, onions and sauteed until golden.

Finally, right before serving, top with a  dollop sour cream. Only way to eat these as far as I am concerned.

Roasted Pork, Mashed Potato and Garlic Cream Pirogi
Makes 24 pirogi

Dough
* 2 cups AP flour
* 1 large egg
* 1/2 teaspoon salt
* 1/2 cup (4oz) Philadelphia Cream Cheese
* 1/4 cup butter

Filling
* 3/4 cup mashed potatoes
* 1/2 cup ground roasted pork
* 3 tablespoons Philadelphia Garlic Cooking Cream
* salt & pepper

In the bowl of a processor place all the ingredients for the dough and process until it becomes a ball. Remove, wrap in plastic wrap and refrigerate for minimum 30 minutes.

Using a pasta roller, Kitchen Aid roller attachment or wooden pastry roller, roll 1/2 the dough to 1/8" thick sheets. Place on a floured dish towel until done.
Using a 3" or 4" cookie cutter, cut out circles from the dough, re-rolling the scraps till all used (should make 24 easily).

In another bowl, mix the ingredients for the filling. Using a medium (2oz) ice cream scoop, place one scoop of the filling into the middle of one circle of dough.
Press the edges together, wetting the edges if needed to seal securely. Sprinkle flour onto a sheet of foil and place the pirogi side by side in two row of six, then cover with wax paper and line up the other dozen in the same way on top of the wax paper. Seal the foil and refrigerate for up to three days.

Linguine all'Arrabbiata Sauce ♥ Speecy, Spicy, Good!!

While my tomatoes are finally turning red (it just took forever this year!), I wanted to catch the essence of the sweetness of fresh picked tomatoes and you can not get any simpler then an Arrabata sauce.
You will notice there is similarity between this recipe and Amatriciana Sauce. With Arrabiata (Angry Sauce) there is more heat but there is no Pancetta (I cheated an added just a touch of pancetta for The Nudge).

The classic Arrabiata Sauce is found served in Lazio, Abruzzo, Moliese and elsewhere in the south where there is "peperoncino rosso" crushed red pepper in almost every dish and is in the same family as the other preparations that have heat like, Carbonara, Amatriciana and Shrimp Fra Diavolo.

Since most bottled red pepper flakes are all seeds, and they can be bitter (not in my sauce, thank you!), if you can, and you have, dried chile de arbol, split them open, remove the seeds and grind them in a spice grinder or a small efficient chopper. Try not to use ground cayenne pepper, it just does not have the same flavor.

Because of the simplicity of Arrabiata Sauce, try to use only the best ingredients. If using canned tomatoes make sure you use imported San Marzano tomatoes for the most authentic tasting sauce but using farmstand tomatoes makes a huge difference.

You could place a bowl of grated cheese on the table but I think a sprinkle of finely chopped parsley is really all you need.

I bought a loaf of garlic flavored Italian bread and made a simple marinaded tomato, cucumber and olive salad. The perfect meal for a lazy warm evening.
Fast, easy and oh, so tasty.

Summer is waning and I want to take advantage of the fresh produce while I can. Make a double batch and freeze a container for such a day in the middle of winter when you need a touch of summer on the table.


Arrabbiata Sauce
makes 4 (1/8 pound) servings

* 1/2 box pasta
* 1 tablespoon sea salt
* 3-4 huge fresh tomatoes
* 6 cloves of garlic, thinly spiced & separated (2-4)
* 1/4 cup olive oil, separated (2T-2T)
* 2 tablespoons finely minced red onion
* 3 slices pancetta, chopped
* 1/4 cup white wine
* salt & pepper
* 1/2 teaspoon red pepper flakes
* Finely chopped fresh parsley
* grated Parmesan cheese (optional)

1. Cut the tomatoes in half and over a strainer, squeeze the seeds out but retain the juices. Drop the cleaned tomatoes with their juices into a small stockpot with 2 tablespoons of olive oil.
2. Add 2 minced garlic cloves and salt, pepper and red pepper flakes.
3. Simmer until the tomatoes thicken and most of the liquid is gone. (If making ahead, this is were you put it in the fridge).
4. Remove the cooked tomatoes to a bowl, clean out the pan and heat the remaining 2 tablespoons of good EVOO. Once it starts to ripple, add the onions and pancetta.
5. Saute until the pancetta starts to brown. Add in the 4 cloves of garlic.
6. Saute until the garlic becomes fragrant and add the wine to deglaze the pan.
7. Add the sauce and simmer, uncovered until the sauce is thick.
8. Taste for seasonings and heat.
9. Add the cooked pasta to the sauce and toss to combine.

Serve with a drizzle of olive oil and parsley.

Grilled Teriyaki Shrimp with Asian Rice Pilaf

When my weatherman, John, tells me there is a 30% chance of an afternoon thunderstorm for every day this week, I plan on a few grilled dinners and a few indoor ones, then adjust daily.

I used to make this wonderful teriyaki marinade that used maple syrup instead of sugar. It was the epitome of what UMAMI is. Great with scallops, chicken is moist and vegetables savory and alive.

I don't know exactly who developed it, I only know it was featured in a local paper way back in 1991.
I haven't made a batch in quite some time and it wasn't until I stumbled on the original newspaper clipping that I decided it was time to but it on the menu. Grilling season won't last all that much longer so I bought fresh jumbo shrimp and as soon as I got home from my monger, I gave them a good washing, put them into a freezer bag with 1/4 cup of that Teriyaki Marinade and popped that into the freezer.

In one hour's notice I can have dinner on the table, so with weather like we have been having lately, my plan is to use up the perishable foods when I can grill them and then defrost when I can't.

Only meal leftover from the planned week is the one currently residing in my freezer.
Might not be raining but it is too humid to enjoy a meal outside.

Teriyaki Marinade
Makes: about 1 cup

* 1" piece of ginger root, minced
* 1 large clove, minced
* 2 green onions, chopped
* 6 tablespoons Tamari
* 1/4 cup Mirin (or dry sherry, sake or white wine)
* 3 tablespoons sesame oil
* 2 tablespoons maple syrup or buckwheat honey

Measure all ingredients into a large glass container and give it a day for the flavors to blend together and mellow. Stores for 1-2 months in the fridge.

Marinate shrimp in marinade for 30 minutes. Cook in a cast iron pan or on the grill, 3 minutes on each side.

For a side dish I made a simple pilaf but with Asian ingredients. It was extremely tasty and very good, easy to make and my critic took one bite and agreed.

I love it when a plan comes together.

Asian Rice Pilaf
Makes: 4 servings

* 2 tablespoons canola oil
* 1/4 cup uncooked orzo
* 1/4 cup long grain rice of choice
* 1/4 cup sweet onion, chopped
* 1/2 teaspoon fresh ginger, grated
* 1 carrot, grated
* 1/4 teaspoon black pepper
* 1 tablespoon soy
* 1/4 cup Mirin
* 1 cup chicken broth
* 1 teaspoon sriracha

1. Heat oil in 2 quart saucepan until hot. Add onions, ginger and carrots and saute for 4 minutes.
2. Add orzo and rice and cook until bottom starts to brown.
3. Add Mirin and soy, stir to combine and deglaze pan.
4. Add chicken stock, black pepper and hot sauce. Lower heat to a simmer, cover and cook 20 minutes, stirring every 5 minutes, until the liquid is absorbed and rice is cooked.
5. Add more stock if rice is still hard.
6. Taste for seasonings and adjust if necessary.

Best Fast Convenience Food Choices - Au Bon Pain

Au Bon Pain, with over 270 locations nationwide, has been a pioneer in the healthy fast food industry. They have a menu section called Portions, which offers 14 nutritious items on small plates, all under 200 calories. They even have computer kiosks that offer on-site nutritional information to peek at before you order.

With 38 pages of menu items, I could not pick just a few for this post, every group has pages of offerings.
There was 9 pages of soups alone, and then the salads and the food bar alone (they charge by the weight) has too many to mention.

I have never seen such a complete list of items and am curious how the insides of their locations can handle the inventory.

There are enough choices for everyones diets and preferences, so I suggest giving them a try if you see a location and are hungry. Then come home and let me know.

To download their PDF or to just scroll through the large menu, click here.

Grilled Chicken Thighs w/Ancho-Tequila Glaze

This dish is a keeper, BIG TIME.
I don't get this excited about many recipes, but even The Nudge told me to "make these again, please!"

Now I know why this dish graced the cover of the July Cooking Light Magazine.

There is nothing to not like, it is perfect.
Not too spicy, not too sweet, it has just the right amount of smoke.

Extremely easy to prepare and except for the brining (which is not mandatory), the dry rub marinade along with a very flavorful glaze comes together in an hour.

An excellent dish to make at a BBQ, and can be doubled and tripled easily.
The Nudge told me it reheated like a dream, so making this ahead and bringing to a pot luck will make you the star of the day.

I also grilled endive (our new fav vegetable) and made a Chipotle Mac 'n Cheese.

In the picture that accompanies the recipe, I noticed lime halves on the grill with the chicken, something I will definitely do the next time I make this.

Cook's Note: Watch the glaze carefully, I burnt my first attempt. Set your timer for 15 minutes and then stay by the stove.



Grilled Chicken Thighs with Ancho-Tequila Glaze
Adapted from Cooking Light Magazine July 2012
Yield: Serves 6 (serving size: 2 thighs, 2 teaspoons sauce, and 1 lime wedge)

Ingredients
* 1 1/2 cups hickory wood chips (I use cherry wood)
* 1 tablespoon ancho chile powder
* 1 1/2 teaspoons sugar
* 1 1/2 teaspoons granulated garlic
* 1 1/2 teaspoons ground cumin
* 1 1/2 teaspoons freshly ground black pepper
* 3/4 teaspoon kosher salt
* 12 bone-in chicken thighs, skinned (about 2 1/2 pounds)
* 1 1/2 tablespoons extra-virgin olive oil

Glaze
* 6 tablespoons amber agave syrup
* 3 tablespoons tequila
* 1 1/2 tablespoons hot sauce
* 1 1/2 tablespoons butter
* 1 1/2 tablespoons fresh lime juice
* 1/4 teaspoon crushed red pepper
* Cooking spray
* 3 tablespoons chopped fresh cilantro (optional)
* 6 lime wedges

Preparation
1. Soak wood chips in water 30 minutes; drain well.
2. Preheat grill to medium-high heat using both burners. After preheating, turn the left burner off (leave the right burner on). Pierce the bottom of a disposable aluminum foil pan several times with the tip of a knife. Place pan on heat element on heated side of grill; add wood chips to pan. Let chips stand for 15 minutes or until smoking.
3. Combine chile powder and next 5 ingredients (through salt) in a medium bowl. Add chicken to bowl; toss well. Add oil to bowl; toss well.
4. Place syrup and next 5 ingredients (through red pepper) in a small saucepan. Bring to a boil. Cook until mixture is reduced to 1/2 cup and begins to thicken (about 3 minutes). Reserve syrup mixture.
5. Place chicken, meaty side down, on grill rack coated with cooking spray over left burner (indirect heat). Brush chicken with 2 tablespoons syrup mixture; grill 15 minutes. Turn chicken over. Brush with 2 tablespoons syrup mixture; grill 15 minutes. Turn chicken over and move to direct heat; grill 5 minutes or until done. Garnish with cilantro, if desired. Serve with remaining syrup mixture and lime wedges.

Best Fast Convenience Food Choices - Arbys

#8 on our Hit List of best fast food choices, we visit Arby's Restaurants, who are primarily known for selling roast beef sandwiches and curly fries. The Arby's menu also includes chicken sandwiches, appetizers, salads, Market Fresh (deli-style) sandwiches, wraps, and submarine sandwiches.

I thought they were gone but I was surprised at how many Arby's are out there.
I thought I was doing this for people who need to know how to eat healthy on the run but this series of Sunday post's has actually been an eye-opener for me.

We start our list with their famous Roast Beef.



ARBY'S ROAST BEEF SANDWICHES - rated by Total Carbs

No. 1
Roast Beef Classic
Calories 350 * Total Fat 12g * Total Carbs 39g * Sugars 5g

No. 2
Roast Beef Mid
Calories 440 * Total Fat 17g * Total Carbs 40g * Sugars 5g

No. 3
Beef 'n Cheddar Classic
Calories 440 * Total Fat 18g * Total Carbs 47g * Sugars 9g

No. 4
Beef 'n Cheddar Mid
Calories 530 * Total Fat 23g * Total Carbs 48g * Sugars 9g

No. 5
Roast Beef Max
Calories 650 * Total Fat 22g * Total Carbs 49g * Sugars 6g

No. 6
Beef 'n Cheddar Max
Calories 650 * Total Fat 29g * Total Carbs 52g * Sugars 9g

SANDWICH SAUCES - rated by Total Carbs

No. 1
Arby's Sauce®
Calories 15 * Total Fat 0g * Total Carbs 3g * Sugars 2g

No. 2
Horsey Sauce®
Calories 50 * Total Fat 5g * Total Carbs 3g * Sugars 2g

BEEF SANDWICHES - rated by Total Carbs

No. 1
Delux Bacon Cheddar
Calories 420 * Total Fat 17g * Total Carbs 43g 8 Sugars 8g

No. 2
Angus Three Cheese & Bacon
Calories 640 * Total Fat 33g * Total Carbs 45g * Sugars 3g

No. 3
Bacon Beef 'n Cheddar
Calories 310 * Total Fat 23g 8 Total Carbs 48g * Sugars 10g

No. 4
Angus Philly
Calories 590 * Total Fat 29g * Total Carbs 48g * Sugars 4g

No. 5
"Shroom & Swiss
Calories 510 * Total Fat 25g * Total Carbs 49g * Sugars 9g

No. 6
French Dip & Swiss/Au Jus
Calories 430 * Total Fat 14g * Total Carbs 52g * Sugars 3g

MARKET FRESH SALADS - rated by Total Carbs

No. 1
Chopped Side Salad
Calories 80 * Total Fat 5g * Total Carbs 5g * Sugars 2g

No. 2
Chopped Farmhouse Salad - Roast Chicken
Calories 250 * Total Fat 14g * Total Carbs 11g * Sugars 5g

No. 3
Chopped Farmhouse Salad - Crispy Chicken
Calories 430 * Total Fat 24g * Total Carbs 26g * Sugars 5g

DRESSING

No. 1
Buttermilk Ranch Dressing
Calories 210 * Total Fat 22g * Total Carbs 2g * Sugars 1g

No. 2
Light Italian Dressing
Calories 20 * Total Fat 1g * Total Carbs 3g * Sugars 2g

No. 3
Balsamic Vinaigrette Dressing
Calories 130 * Total Fat 12g * Total Carbs 5g * Sugars 5g

No. 4
Dijon Honey Mustard Dressing
Calories 180 * Total Fat 16g * Total Carbs 8g * Sugars 7g

PRIME-CUT® CHICKEN - rated by Total Carbs

No. 1
Prime-Cut® Chicken Tenders (3)
Calories 350 * Total Fat 17g * Total Carbs 25g * Sugars 0g

No. 2
Cravin' Chicken - Roast
Calories 380 * Total Fat 12g * Total Carbs 42g * Sugars 8g

No. 3
Roast Chicken Club
Calories 460 * Total Fat 19g * Total Carbs 42g * Sugars 9g

No. 4
Prime-Cut® Chicken Tenders (5)
Calories 590 * Total Fat 28g * Total Carbs 42g *8 Sugars 9g

No. 5
Chicken Bacon & Swiss - Roast
Calories 480 * Total Fat 20g * Total Carbs 43g * Sugars 9g

No. 6
Cravin' Chicken - Crispy
Calories 510 * Total Fat 22g * Total Carbs 51g * Sugars 7g

No. 7
Chicken Bacon & Swiss - Crispy
Calories 610 * Total Fat 30g * Total Carbs 51g * Sugars 8g

SAUCES

No. 1
Buffalo Dipping Sauce
Calories 10 * Total Fat 1g * Total Carbs 1g * Sugars 0g

No. 2
Ranch Dipping Sauce
Calories 100 * Total Fat 11g * Total Carbs 1g * Sugars 1g

No. 3
Honey Mustard Dipping Saucehttp://www.blogger.com/img/blank.gif
Calories 140 * Total Fat 13g * Total Carbs 5g * Sugars 4g

No. 4
Tangy BBQ Sauce
Calories 45 * Total Fat 0g * Total Carbs 11g * Sugars 8g

For comprehensive nutrition facts for all their products including optional/regional items, click here.

My Recipe Featured in a Brand Name Website

I don't know if you remember the Gluten Free Challenge I entered that was sponsored by the Recipe Redux group I belong too but we just got the notice that Frito Lay finally showcased all our gluten free recipes on their recipe site.

Even though I did not win (the winning recipe was awesome!!) it was exciting to see my recipe with my name attached to it on a Brand Name website.

One thing I realized is I have got to work on my food styling.......see recipe here.

This is incentive to start hitting the flea markets for props soon.

I want to thank the Recipe Redux team for giving us the chance to shine.
Thanks Deanna, Regan & Serena.

What a great birthday gift.

Best Fast Convenience Food Choices - Chipotle Mexican Grill

What I like about the menu at our 7th installment of the Best Fast Convenience Food establishments is that nothing comes already prepared.

It's all a la carte. It's all natural including the meat. They work with small business farmers who grow and tend all the foods served at this restaurant. That's a good reason for even me to pay them a visit.

No excuses for NOT getting a healthy meal. We will start with the Adult menu and then the Kid's.

Foods rated by Total Carbs

No. 1
Cheese (1oz)
Calories 100 * Total Fat 8.5g * Total Carbs 0g * Sugars 0g

No. 2
Romaine Lettuce (tacos - 1oz)
Calories 5 * Total Fat 9g * Total Carbs 2g * Sugars 0g

No. 3
Chicken (4oz)
Calories 190 * Total Fat 6.5g * Total Cabs 1g * Sugars 1g

No. 4
Carnitas (4oz)
Calories 190 * Total Fat 8g * Total Carbs 1g * Sugar 0g

No. 5
Romaine (2.5oz - salad)
Calories 10 * Total Fat 0g * Total Carbs 2g * Sugars 1g

No.6
Sour Cream (2oz)
Calories 120 * Total Fat 10g * Total Carbs 2g * Sugars 2g

No. 7
Barbacoa (4oz)
Calories 170 * Total Fats 7g * Total Carbs 2g * Sugars <1g br="">
No. 8
Steak (40z)
Calories 190 * Total Fat 6.5g * Total Carbs 2g * Sugars 1g

No. 9
Green Tomato Salsa (2oz)
Calories 15 * Total Fats0g * Total Carbs 3g * Sugars 2g

No. 10
Fajita Vegetables (2.5oz)
Calories 20 * Total Fat 0.5g * Total Carbs 4g * Sugars 2g

No. 11
Fresh Tomato Salsa (3.5oz)
Calories 20 * Total Fat 0g * Total Carbs 4g * Sugars 3g

No. 12
Guacamole (3.5oz)
Calories 150 * Total Fat 13g * Total Carbs 8g * Sugars 1g

No. 13
Red Tomatillo Salsa (2oz)
Calories 40 * Total Fat 1g * Total Carbs 8g * Sugars 4g

No. 14
Vinaigrette (2oz)
Calories 260 * Total Fat 24.5g * Total Carbs 12g * Sugars 4g

No. 15
Crispy Taco Shell (1)
Calories 60 * Total Fat 2g * Total Carbs 13g * Sugars <1g br="">
No. 16
Soft Corn Tortilla (1)
Calories 60 * Total Fat 0.5g * Total Carbs 13g * Sugars 0g

No. 17
Flour Tortilla (taco - 1)
Calories 90 * Total Fat 25g * Total Carbs 13g * Sugars 0g

N0. 18
Roasted Chili - Corn Salsa (3.5oz)
Calories 80 * Total Fat 1.5g * Total Carbs 15g * Sugars 4g

No. 19
Pinto Beans (4oz)
Calories 120 * Total Fat 1g * Total Carbs 22g * Sugars <1 br="">
No. 20
Black Beans (4oz)
Calories 120 * Total Fat 1g * Total Carbs 23g * Sugars <1 br="">
No. 21
Cilantro-Lime Rice (3oz)
Calories 130 * Total Fat 3g * Total Carbs 23g * Sugars 0g

No. 22
Flour Tortillas (burrito - 1)
Calories 290 * Total Fat 90g * Total Carbs 44g * Sugars 0g

No. 23
Chips (4oz)
Calories 570 * Total Fat 27g * Total Carbs 73g * Sugars 4g

KIDS MENU - rated by Total Carbs

No. 1
Cheese (taco - .3oz)
Calories 35 * Total Fat 3g * Total Carbs 0g * Sugars 0g

No 2
Chicken (1.3oz)
Calories 60 * Total Fat 2g * Total Carbs 0g * Sugars 0g

No. 3
Carnitas (1.3oz)
Calories 60 * Total Fat 2.5g * Total Carbs 0g * Sugars 0g

No. 4
Cheese (small quesadilla - 1oz)
Calories 100 * Total Fat 8.5g * Total Carbs 0g * Sugars 0g

No. 5
Fajita Vegetables (0.8oz)
Calories 5 * Total Fat 0g * Total Carbs 1g * Sugars 1g

No. 6
Fresh Tomato Salsa (1.2oz)
Calories 5 * Total Fat 0g * Total Carbs 1g * Sugars 1g

No. 7
Green Tomatillo Salsa (0.7oz)
Calories 5 * Total Fat 0g * Total Cabs 1g * Sugars 1g

No. 8
Romaine Lettuce (taco - 1oz)
Calories 5 * Total Fat 0g * Total Carbs 1g * Sugars 0g

No. 9
Sour Cream (0.7oz)
Calories 40 * Total Fat 3.5g * Total Carbs 1g * Sugars 1g

No. 10
Steak (1.3oz)
Calories 60 * Total Fat 2g * Total Carbs 1g * Sugars 0g

No. 11
Barbacoa (1.3oz)
Calories 60 * Total Fat 2.5g * Total Carbs 1g * Sugars 0g

No. 12
Red Tomatillo Salsa (0.7oz)
Calories 15 * Total Fat 0.5g * Total Carbs 5g * Sugars 1g

No. 13
Guacamole (1.2oz)
Calories 50 * Total Fat 4.5g * Total Carbs 3g * Sugars 0g

No. 14
Roasted Chili - Corn Salsa (1.2oz)
Calories 25 * Total Fat 0.5g * Total Carbs 5g * Sugars 1g

No. 15
Pinto Beans (taco - 1.3oz)
Calories 40 * Total Fat 0.5g * Total Carbs 7g * Sugars 0g

No. 16
Black Beans (taco - 1.3oz)
Calories 40 * Total Fat 0.5g * Total Carbs 8g * Sugars 0g

No. 17
Cilantro-Lime Rice (taco - 10z)
Calories 40 * Total Fat 1g * Total Carbs 8g * Sugars 0g

No. 18
Crispy Taco Shell (1)
Calories 60 * Total Fat 2g * Total Carbs 9g * Sugars 1g>

No. 19
Soft Corn Tortilla (1)
Calories 60 * Total Fat 0.5g * Total Carbs 13g * Sugars 0g

No. 20
Flour Tortilla (taco - 1)
Calories 90 * Total Fat 2.5g * Total Carbs 13g * Sugars 0g

No. 21 & 21
Black & Pinto Beans (side - 2.5oz)
Calories 80 * Total Fat 0.5g * Total Carbs 14g * Sugars 1g

No. 23
Chips (1oz)
Calories 140 * Total Fat 7g * Total Carbs 18g * Sugars 1g

No. 24
Cilantro-Lime Rice (side - 2.5oz)
Calories 110 * Total Fat 2.5g * Total Carbs 19g * Sugars 0g

For more in depth nutritional information, click here.

Crisp Lamb Lettuce Wraps

I knew this dish would not go over easy in this house. I imagine if I made a patty out of the ground lamb, it would go down easier, but if I put that patty between two pieces of bread it would slide down, right nice.

Humid parts of the world don't bake lots of bread, or if they do it's flat bread, and just enough for their meal. It would mold in 8 hours otherwise.

Could not be any more humid here on the NE then it has been this summer and since I do not believe that bread belongs in a refrigerator, I lean towards salads vs. sandwiches on those no-cook 100° days. Problem with that is you can get tired of salads every night, so when I saw this recipe that was not Asian inspired but Mediterranean-style, I put it on the menu. It peaked my interest.

Now I had to sell it to The Nudge.
If you hang in here, you will see how I do.

At first glance this recipe looked not spiced enough, but it ended up being not moist enough.

I do suggest, after sauteing the lamb, you drain the meat before adding it to the cucumber/tomato mixture. I measured over 1/4 cup of fat. I suppose that's why my meat was dry. To add moistness back into the lamb without any saturated fat, grab your tube of tomato paste (or a small can), some white wine, and a bit of olive oil.

The recipe below is as written. My adjustments are in red.

Adapted from Cooking Light Magazine - August 2012
Ingredients

* 2 teaspoons canola oil
* 1 cup finely chopped onion
* 2 teaspoons minced fresh garlic
* 1 teaspoon ground cinnamon
* 3/4 teaspoon kosher salt
* 1/4 teaspoon freshly ground black pepper
* 6 ounces lean ground lamb
* 1 tablespoon tomato paste
* 1/4 cup white wine
* Drizzle of good olive oil

* 1/2 cup chopped fresh parsley
* 1/2 cup chopped tomato
* 1/2 cup chopped cucumber

* 1/4 cup plain fat-free Greek yogurt
* 1/4 cup red pepper hummus (such as Tribe)(My homemade recipe here)
* 8 Boston lettuce leaves
* 2 tablespoons torn mint leaves
* 1 tablespoon pine nuts, toasted

Preparation
1. Heat a large skillet over high heat. Add oil to pan; swirl to coat. Add onion and next 5 ingredients (through lamb) to pan; sauté 5 minutes or until lamb is done.
2. Drain fat from meat and return to pan. With heat on, add tomato paste and mix in, then wine. Stir until mixture bubbles and wine is almost evaporated.
Remove pan and drizzle in olive oil.
Combine parsley, tomato, and cucumber in a medium bowl. Stir in lamb mixture.
3. Combine yogurt and hummus in a small bowl. Place about 1/4 cup lamb mixture in each lettuce leaf. Top each wrap with 1 tablespoon hummus mixture. Divide mint and pine nuts evenly among wraps.

This was not one of my favorite dishes, I know The Nudge was being nice when he said it was good, but this will not make an appearance at our table again. The only good thing was the Red Pepper Hummus, that is something I will make often. I think the next time I use lettuce for a wrap it will be around an Asian filling.

Do Herbs and Spices Lower Glucose Levels?

About one year ago a friend of mine, whose wife has Type II diabetes, also started getting a high sugar reading. His was probably only hovering at 100 but because he knew all too well about the problems of this disease, he started eating cinnamon. He would make cinnamon sugar toast (remember our Mom's doing that?) every morning and at night he would eat a cinnamon sprinkled apple and now his sugar is back to normal levels. His wife, on the other hand, also did this, but with no results.

Tuesday morning on the CBS This Morning Show did a segment on diabetes and cinnamon.

This was part of the write-up......
"Hargrove and colleagues found that ground clove had the most
inflammation-calming polyphenols of any of the spice and herb extracts they
tested.

Cinnamon came in second, but because it is used more in cooking and in
larger amounts than ground cloves it has more potential to positively affect
health, he says.

So much has been written about the benefits of cinnamon for lowering blood
sugar that many diabetes patients now take cinnamon supplements.

But the research on cinnamon's effect on diabetes has been mixed."

It seems the same thing that happened to my friend and wife has happened to studies. Some get benefits and some do not.

I am not a medical doctor, a endocrinologist or a Diabetes Doctor but I have an opinion on this.....

I think that people that suffer from Insulin Resistance get something from these spices (clove, cinnamon) and those with standard basic Type II do not.

The article goes on to say that the tests done with people taking cinnamon supplements and placebos showed no improvement.

There is an excellent article here, although technical, that goes into detail, if you are interested. I read the whole article and it also implies the same thoughts about resistant insulin and cinnamon.

While each one has pros and cons on their health benefits, eating all three will certainly cover every benefit cinnamon has to offer as long as you do not exceed the doctors suggested amount of 1 teaspoon a day per person.

We all know that herbs have been used as medicinal remedies for centuries. Most of our drugs today were derived from plants in the world's rain forests, and still continue to provide biologists with natural healing properties.

Most popular is turmeric for GI disorders and inflammation. Chili peppers for pain management. Ginger for diarrhea. These aren’t just exaggerated cases of “folk medicine” or “old wives’ tales,” either. Current research has confirmed that many common spices do indeed have medicinal properties.

In the end, it all boils down to this, use more herbs and spices then salt & pepper for flavoring your foods.

The following recipe is the perfect way to get started.

Spicy Chicken Breasts with Pepper Peach Relish
4 Servings
* 1/2 teaspoon salt
* 1/4 teaspoon each ground cinnamon, cloves and nutmeg
* 4 boneless skinless chicken breast halves (6 ounces each)

GLAZE:
* 1/4 cup peach preserves
* 2 tablespoons lemon juice
* 1/4 teaspoon crushed red pepper flakes

RELISH:
* 2 medium peaches, peeled and finely chopped
* 1/3 cup finely chopped sweet red pepper
* 1/3 cup finely chopped green pepper
* 1 green onion, finely chopped
* 2 tablespoons minced fresh mint

Combine the salt, cinnamon, cloves and nutmeg; rub over chicken.
In a small bowl, combine the glaze ingredients; set aside.

In a small bowl, combine the peaches, peppers, onion, mint and 2 tablespoons glaze; set aside.
Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill chicken, covered, over medium heat or broil 4 in. from the heat for 6-8 minutes on each side or until a thermometer reads 170°, basting frequently with reserved glaze. Serve with reserved relish.

Nutrition Facts: 1 chicken breast half with 1/2 cup relish
263 calories, 4 g fat (1 g saturated fat), 94 mg cholesterol, 379 mg sodium, 20 g carbohydrate, 2 g fiber, 35 g protein.
Diabetic Exchanges: 5 lean meat, 1 starch, 1/2 fruit.

Steak Sandwich with Pickled Onions & Herb Mayonnaise

Look at that color. I have to say that lately I have been blowing the doors off homemade condiments but baby, where have you been all my life?

Three ingredients and 30 minutes. Yes, that's it. Nuke the water, vinegar and sugar for 4 minutes in a glass container. Spoon the onions into the mixture and let it sit on the counter for 30 minutes. Now, who can't do that? You will eat these on everything, and with the vinegar, they are so diabetic friendly you will want to start adoption proceedings.

Well "hi there, Mom & Dad."



Pickled Onions
makes 1 cup

* 1/4 cup water
* 1/4 cup cider vinegar
* 2 tablespoons sugar
* 1 cup thinly sliced red onion

Combine first 3 ingredients in a medium microwave-safe bowl; microwave at HIGH 2-4 minutes or until boiling. Stir in onion. Let stand at room temperature for 30 minutes.

Herb Mayonnaise
Makes about 1/2 cup

* 1/4 cup canola mayonnaise
* 1 tablespoon chopped fresh thyme
* 1 tablespoon chopped fresh tarragon
* 1 tablespoon fresh lemon juice $
* 2 garlic cloves, minced
* 2 whole scallions, minced

Combine ingredients in a bowl and refrigerate.

Steak Sandwich
makes one large hero

* 1 pound flank steak, trimmed
* 1 1/2 teaspoons olive oil $
* 1/4 teaspoon kosher salt
* 1/4 teaspoon freshly ground black pepper
* 1 (12-ounce) French bread baguette or homemade (recipe here)
* 1 cup arugula leaves

Preparation
1. Preheat grill to medium-high heat.
2. Rub steak evenly with oil; sprinkle with salt and pepper. Place steak on grill rack; grill 5 minutes on each side or until desired degree of doneness. Remove from grill; let stand 5 minutes. Cut steak across the grain into thin slices.
3. Cut baguette in half lengthwise. Hollow out top and bottom halves of bread, leaving a 1/2-inch-thick shell; reserve torn bread for another use. Place bread, cut sides down, on grill rack; grill 1 minute or until toasted.
4. Drain onion mixture; discard liquid. Arrange steak evenly over bottom half of baguette; top evenly with onion and arugula. Spread mayonnaise mixture over cut side of top baguette half; place on sandwich. Cut into 4 pieces.

Now this is a steak sandwich.

Best Fast Convenience Food Choices - Chick-fil-A

Never eaten in one, I'm not sure we even have one near me.
Since they are all the talk of the town lately, I think I should do their menu for our sixth installment.

They don't make it easy to get nutrition facts, but I wasn't going to let a little leg work deter me from my mission (oh, sorry, I seem to be going postal).

All about chicken it was the natural place to start. They have a limited menu unlike next week's choice, so this will be a short one folks.



CHICKEN - rated by carbs

No. 1
Chicken Nuggets (8 count)
Calories 260 * Total Fat 12g * Total Carbs 11g * Sugars 1g

No. 2
Chick-n-Strips (3 count)
Calories 350 * Total Fat 17g * Total Carbs 16g * Sugars 2g

No. 3
Chicken Nuggets (12 count)
Calories 400 * Total Fat 18g * Total Carbs 17g * Sugars 2g

No. 4
Chick-n-Strips (4 count)
Calories 470 * Total Fat 22g * Total Carbs 22g * Sugars 3g

No. 5
Chargrilled Chicken Sandwich
Calories 290 * Total Fat 4g * Total Carbs 36g * Sugars 9g

No. 6
Chargrilled Chicken Club Sandwich
Calories 400 * Total Fat 12g * Total Carbs 36g * Sugars 9g

No. 7
Chicken Sandwich
Calories 440 * Total Fat 16g * Total Carbs 42g * Sugars 6g

No. 8
Deluxe Chicken Sandwich
Calories 500 * Total Fat 21g * Total Carbs 45g * Sugars 8g

No. 9
Chicken Caesar Cool Wrap
Calories 470 * Total Fat 13g * Total Carbs 47g * Sugars 8g

No. 10
Spicy Chicken Sandwich
Calories 490 * Total Fat 20g * Total Carbs 47g * Sugars 5g

No. 11
Spicy Chicken Cool Wrap
Calories 420 * Total Fat 10g * Total Carbs 49g * Sugars 7g

No. 12
Chargrilled Chicken Cool Wrap
Calories 410 * Total Fat 10g * Total Carbs 50g * Sugars 9g

No. 13
Spicy Chicken Sandwich Deluxe
Calories 570 * Total Fat 27g * Total Carbs 50g * Sugars 7g

No. 14
Chicken Salad Sandwich
Calories 510 * Total Fat 19g * Total Carbs 55g * Sugars 12g

SAUCES - rated by Total Carbs

No. 1
Buffalo Sauce
Calories 10 * Total Fat 0g * Total Carbs 1g * Sugars 0g

No. 2
Buttermilk Ranch Sauce
Calories 110 * Total Fat 12g * Total Carbs 1g * Sugars 1g

No. 3
Honey Roasted BBQ Sauce
Calories 60 * Total Fat 5g * Total Carbs 2g * Sugars 2g

No. 4
Chick-fil-A Sauce
Calories 140 * Total Fat 13g * Total Carbs 6g * Sugars 6g

No. 5
BBQ Sauce
Calories 45 * Total Fat 0g * Total Carbs 11g * Sugars 9g

No. 6
Honey Mustard Sauce
Calories 45 * Total Fat 0g * Total Carbs 11g * Sugars 10g

No. 7
Polynesian Sauce
Calories 110 * Total Fat 6g * Total Carbs 14g * Sugars 5g

SIDES - rated by Total Carbs

No. 1
Side Salad
Calories 70 * Total Fat 5g * Total Carbs 5g * Sugars 2g

No. 2
Chicken Salad Cup
Calories 350 * Total Fat 0g * Total Carbs 9g * Sugars 6g

No. 3
Fruit Cup
Calories 50 * Total Fat 0g * Total Carbs 13g * Sugars 11g

No. 4
Coleslaw
Calories 360 * Total Fat 31g * Total Carbs 19g * Sugars 16g

No. 5 Waffle Fries
Calories 300 * Total Fat 16g * Total Carbs 37g * Sugars 0g

No. 6
Carrot and Raisin Salad
Calories 260 * Total Fat 2g * Total Carbs 40g * Sugars 31g

SALADS - rated by Total Carbs

No. 1
Chargrilled Chicken Garden Salad
Calories 180 * Total Fat 6g * Total Cabs 11g * Sugars 6g

No. 2
Southwest Chargrilled Chicken Salad
Calories 250 * Total Fat 9g * Total Carbs 19g * Sugars 6g

No. 3
Chargrilled Chicken and Fruit Salad
Calories 230 * Total Fat 6g * Total Carbs 23g * Sugars 17g

No. 4
Chick-fil-A Chick-n-Strips® Salad
Calories 450 * Total Fat 22g * Total Carbs 27g * Sugars 7g

DRESSINGS - rated by Total Carbs

0No. 1
Caesar Dressing
Calories 160 * Total Fat 17g * Total Carbs 1g * Sugars 0g

No. 2
Blue Cheese Dressing
Calories 160 * Total Fat 16g * Total Carbs 1g * Sugars 1g

No. 3
Buttermilk Ranch Dressing
Calories 160 * Total Fat 17g * Total Carbs 1g * Sugars 1g

No. 4
Light Italian Dressing
Calories 15 * Total Fat 0.5g * Total Carbs 2g * Sugars 2g

No. 5
Spicy Dressing
Calories 140 * Total Fat 14g * Total Carbs 2g * Sugars 1g

No. 6
Thousand Island Dressing
Calories 150 * Total Fat 14g * Total Carbs 5g * Sugars 4g

No. 7
Reduced Fat Berry Balsamic Vinaigrette
Calories 70 * Total Fat 2g * Total Carbs 12g * Sugars 9g

No. 8
Fat Free Honey Mustard
Calories 60 * Total Fat 0g * Total Carbs 14g * Sugars 12g

For a comprehensive listing of all nutrition facts and a meal planner, click here.

Parmesan Buffalo Burgers w/Balsamic Ketchup

Another tasty recipe from Cooking Light Magazine.

Two-for-two so far. I have to say the best part of this dish was the balsamic ketchup (recipe here).

If you end up the summer with a huge harvest of tomatoes, or you can get them at a farmer's market for pennies a pound, you should make this ketchup. It will keep all winter in your fridge and you will find yourself reaching for this time after time.

Put some in your meatloaf, on the side of an omelet, in your beans (YUM) and would make a basic roast beef sandwich or a hot Italian Sausage Hero very special, indeed.

I always wanted to try buffalo (or bison) and when I saw this recipe I knew it was time. The only problem with that idea, in my area you can only get pre-formed bison burgers, so I had to do a little deconstruction.

I bought two uncooked bison burgers for $15.00.

It soon became clear after the first bit, for that price, it should have come with the fries, the pickle and the side of coleslaw and be grilled on a good bun with arugula, bacon and homemade ketchup. Buffalo meat is very expensive and I suggest you should try your first one in a restaurant where the price can be justified.

For $3.50 I have no problem frying the frits, making the coleslaw, baking the bun and even making the pickles.

But for now if I ever get a craving for bison, I can always click on this post's picture, and pick up the phone and make a reservation.....

Parmesan Buffalo Burgers w/Balsamic Ketchup
Serves 4

Burger:
* 1 tablespoon EVOO
* 1/4 teaspoon kosher salt
* 1/4 teaspoon freshly ground pepper
* 1 pound lean ground buffalo or bison
* 1 ounce grated Parmigiano-Reggiano cheese (about 1/4 cup)
* 4 (1 1/2 ounce) hamburger buns, toasted
* 8 slices of cooked applewood smoked bacon
* 1 cup baby arugula
* 4 thin slices red onion
* 4 tablespoons Balsamic Ketchup

1. If you are lucky enough to find ground bison, just mix in the salt, pepper and cheese gently and form patties. If pre-formed patties, break them up using a potato masher and then add the seasonings.
2. Coat each one with olive oil and light the grill.
3. Grill over high heat for 3 minutes on each side. Bison can be eaten medium rare so grill it to what you want.
4. When you flip them over, place the buns on the grill to brown them slightly.

Treat bison as you would a regular beef burger and dig in.