Cornmeal Crusted Chicken Salad

This looks like a great phase 3 South Beach recipe - just use whole wheat flour in place of AP.  I'd actually really like to eat this right now. . . . thanks Self!

 3/4 cup whole wheat flour 
1 whole egg 
1 egg white 
1/4 cup finely ground cornmeal 
2 teaspoons ground cumin 
2 teaspoons salt 
2 teaspoons sugar substitute
Vegetable oil cooking spray 
2 boneless, skinless chicken breasts (about 4 oz each), sliced lengthwise into 1 1/2-inch-wide strips 
1 avocado 
8 oz mixed greens 
1 jar (7 oz) roasted red peppers, thinly sliced 
3 tablespoons goat cheese, crumbled

 

2 tablespoons extra-virgin olive oil 

1 tablespoons grapefruit juice 

2 tablespoons sherry vinegar 

1 teaspoons honey 

 

Heat oven to 425°. Set out 3 shallow bowls: Put 1/2 cup flour in the first, egg and egg white in the second and cornmeal and the remaining 1/4 cup flour in the third. Season flour and cornmeal bowls with 1 tsp each of cumin, salt and sugar substitute and a few grinds of black pepper. Stir each bowl to blend ingredients. Cover a baking sheet with aluminum foil; coat foil with cooking spray. Dust each chicken strip with flour mixture, then dip in egg, dredge in cornmeal mixture and place on sheet. Bake 12 to 14 minutes, turning once halfway through, until chicken is cooked and crust is golden brown. Cut avocado into thin wedges. 

 

Whisk dressing ingredients in a bowl big enough to accommodate greens; toss greens in dressing and divide among 4 plates. Top greens with chicken, avocado, peppers and goat cheese.

 

467 calories per serving, 19 g fat (4.3 g saturated), 39 g carbs, 5.4 g fiber, 36 g protein

Selfy Snacks

The holiday pot luck/entertaining season is upon us, and our waistlines.  You can't control what everyone else brings (looking at you, hot spinach artichoke dip made with cheese and mayo and a million other calorie laden delicious things), but you can certainly bring something you know you can eat without consuming enough calories to sustain a village for a month.  Self sent out an email to their subscribers featuring plenty of holiday tipples and treats that will probably wow your friends and family, while still allowing you to button your pants.
Thank God leggings and big oversized tunics are in this season.

Because I know avocados are ac/dcs of the fruit and vegetable world (going well both sweet and savory; I actually made an avocado pie for my first Iron Chef battle - and WON), I am totally into the idea of incorporating fruit into my guac.  The mangoes and pomegranate seeds make it both gorgeous, and even more Mexican than it was before (imho).
113 calories per serving (with 10 chips), 6.9 g fat (1 g saturated), 3.9 g fiber, 14 g carbs, 1.7 g protein  - not counting the millions of calories in chips, of course; try it on fish tacos or with baked flour tortilla chips instead; maybe even with a little sprinkling of cinnamon sugar!

Having made some variation on prosciutto wrapped dates or figs for ages, I was happy to see them considered "healthy" AND to see them combined with my greatest love - goat cheese - even if I know that having 10 of them sort of negates that.
187 calories per 2 dates, 3 g fat (1.9 g saturated), 36 g carbs, 3.3 g fiber, 6 g protein

I actually want this shrimp dish for dinner; I love the sour/sweet tang of Tamarind and I think with some steamed or stir fried veggies and brown rice?  Nom.  As an app at a party, it doesn't get much easier - salt and pepper on the shrimp, grill them on both sides for a couple of minutes and serve with a dipping sauce?  Easy peasy tamarind squeezy.  For the sauce:  
4 cloves garlic, finely chopped 
1/4 cup tamarind paste (found in Asian markets) 
1 tablespoon canola oil

1 tablespoon fish sauce 
1 to 2 tablespoons red pepper flakes 
1 tablespoon sugar 
156 calories per serving, 3.8 g fat (0.6 g saturated), 5.9 g carbs, 0.2 g fiber, 23.5 g protein

These are just gorgeous.  And adorable.  And I'm already planning a Dr. Seuss themed party where my eggs are green with basil or pesto perhaps, and I think you know where I'm going. Vegetable oil cooking spray 
4 slices prosciutto, fat trimmed, halved 
2 egg whites 
1 whole egg 
3 tablespoons nonfat plain Greek yogurt 
1 tablespoon chopped black olives 
1/2 teaspoon chopped fresh rosemary, plus more for garnish 
1/4 teaspoon salt 
1/8 teaspoon freshly ground black pepper
27 calories per serving, 1.1 g fat (0.3 g saturated), 0.4 g carbs, 0 g fiber, 3.6 g protein

Heat oven to 400°. Coat a mini muffin pan with cooking spray. Press 1 piece prosciutto into each of 8 cups. Whisk egg whites and whole egg until smooth. Whisk in yogurt, olives, rosemary, salt and pepper. Divide mixture among cups. Bake, uncovered, until quiches are cooked through, 10 to 12 minutes. Garnish with rosemary.

27 calories per serving, 1.1 g fat (0.3 g saturated), 0.4 g carbs, 0 g fiber, 3.6 g protein

I love crispy potatoes, and I love sweet potatoes, so hooray!   
1 pound sweet potatoes, peeled 
2 1/2 oz finely grated Parmigiano-Reggiano (about 1 cup) 
2 egg whites 
2 teaspoons chopped fresh rosemary 
3/4 teaspoon cracked black pepper 
Parchment paper




Heat oven to 425˚. Finely grate sweet potatoes into a bowl. Squeeze grated sweet potatoes in batches to release as much moisture as possible and place in another bowl; fluff with a fork. Stir in cheese, egg whites, rosemary and pepper. Line a large cookie sheet with parchment paper. Spoon 1 rounded tbsp batter onto cookie sheet and flatten into a thin, 2- to 2 1/2-inch round. Repeat with remaining batter, leaving 1 inch between rounds. Bake until edges and underside are crisp and browned, 13 to 15 minutes. Remove from oven, let cool slightly and remove from parchment. Serve warm with Rosemary-Balsamic Cream.

144 calories per 3 crisps with cream, 5.2 g fat (3.2 g saturated), 17 g carbs, 1.8 g fiber, 6 g protein

Rosemary Balsamic Cream  
1 teaspoon canola oil 
4 shallots, finely chopped 
1/2 cup balsamic vinegar 
1/2 cup reduced-fat sour cream 
1/2 teaspoon chopped fresh rosemary

Heat oil in a small saucepan over medium heat. Cook shallots until translucent but not browned, about 5 minutes. Add vinegar, bring to a boil, then reduce heat to a high simmer. Cook until 2/3 of liquid has evaporated and shallots are very dark, 5 to 7 minutes. Remove from heat. Combine sour cream, rosemary and 2 tsp water in a bowl. Spoon balsamic-shallot sauce into center of sour cream and swirl with a toothpick. Serve with crisps.

It's not all food my friends - no no, it's also drinks!  And this one sounds delightful, while being equally at home in the winter, or in warmer weather.  I think I might simplify it a bit though (do I really want five spice powder on the rim of my glass?).  
Make a ginger simple syrup with equal parts of sugar and water, plus 1/2 cup of chopped fresh ginger.
Then, easy enough - one star anise, a piece of candied ginger, and a tablespoon or so of syrup, all topped with your favorite sparkler.  Gorgeous, gingery, fizzy and sweet.  Perfect for your next celebratory sushi dinner.
150 calories per cocktail, 0 g fat, 23 g carbs, 0 g fiber, 0 g protein


Surely you knew I wouldn't ignore their stab at summertime sangria, which uses white wine, pulpless oj, triple sec, apricot brandy, sprite, apples and grapes (and CUCUMBER?!  erm. . .)

285 calories per serving, 0.2 g fat (0.1 g saturated), 35 g carbs, 1.5 g fiber, 1 g protein

Cocinar en la cocina mexicana

While in Mexico, I was lucky enough to have a new friend ask la dama at the B&B where she is staying if she would be willing to teach me to cook.  What a fantastic opportunity: to see a local B&B, to kick it with a Mexican family and speak Spanish for a few hours, to learn how to cook some favorites, and to eat said favorites.
Sra. Garcia and I agreed upon $400 pesos ($32US), and I headed over after class.  We made arroz verde, salsa verde (roasted tomatillo salsa), salsa de aguacate, milanesas de cerdo, and a salad of pepino y yerba buena (cucumbers and mint).   When I mentioned how our entire meal was green; la dama added some jitomates to the ensalada.
Se una comida muy sabroso.  Se sirven con tortillas de maize, por supuesto.

I realize my recipes don't use exact amounts and well, you can just get over it, or check out the links that I include with each recipe for similar recipes that I found on the interwebs.  And no, these aren't my photos; click on them to whisk yourself off to the triple dub from whence they came.
Something I am finding out as I cook here; Mexicans LOVE their liquedoras.  Love love love.  How they ever managed with solamente molcajetes I will never know.  So if you want to get cooking Mexican style, you might want to invest in a decent liquedora.  Every dish I have made here has used one.

our rice was nowhere near this green - I think this image is arroz con espinacas

Arroz Verde
rice - enough to serve 10 people, 4 cups maybe?
chicken stock or water
pasilla pepper
onion
garlic
salt
crema (sour cream) or leche (milk)

Put your rice in a bowl of hot water and let sit for 10 minutes stirring occasionally.
In the meantime, you can heat up your pot and add some oil.
Drain the rice in a colander and add to the hot oil in the pot.  Stir fry until the rice is no longer opaque, but has started to become translucent.  You only need to stir occasionally to ensure the rice isn't burning onto the bottom of the pan.  You do NOT want to let the rice become golden for arroz blanco, or arroz verde though, so keep an eye on it.  (for arroz blanco, you just omit the pepper from the puree, and then you can add peas and/or carrots toward the end of cooking for color)

While the rice is cooking, pull the seeds out of your chile and chuck it in una liquedora (a blender or food processor) with about 1/4 c onion, 1 clove of garlic, and about 1 cup of water.  Puree until smooth.

Once the rice is ready, pour in the veggie puree and stir.  Now you need to add enough liquid to cook.  Follow the 1 cup of rice = 2 cups of liquid idea, and add as much water as you think you need (you can add more as it cooks if it needs it, so don't go overboard).  La dama used powdered chicken bouillon, but you could also use chicken broth or stock instead of water and bouillon. 

Taste for seasoning.  Adjust as necessary.

Add crema or leche; maybe 1/4 cup.

Stir again, cover, and allow to simmer for 20-30 minutes until rice is done.  Stir occasionally so the green bits don't just sit on top, and to check liquid levels.  We did end up adding more water part way through.

Fluff up and serve with more crema on top.

Arroz verde can also be made with broccoli, spinach, or asparagus.  You can add peas or carrots as you wish.   We didn't.

Milanesas de Cerdo

thin cut pork cutlets - you may have to pound yours out if you cannot find them superthin

breadcrumbs

lots of pepper

salt

2 eggs

oil

Scramble the eggs.

Pour the breadcrumbs onto a plate and season generously with pepper, and less generously with salt.  Stir to combine.

Heat a skillet over medium high and add oil.

Dip the pork into the eggs, then into the breadcrumb mixture and then place into the hot oil and cook on both sides until done (about 3 minutes per side).  

Basically like this, but with less stuff.

Roasted Tomatillo Salsa, aka Salsa Verde

a bunch of tomatillos - maybe 1 to 1 1/2 lbs; papery skins removed (it's easier to do this under water - the tomatillos, not you)

serrano chiles - the quantity depends on you, and the chiles; sometimes the chiles are hotter than others and sometimes people like things spicier than others.  I will recommend starting with two, and you can always add another one later if you like it mas picante.  I think we actually used something similar to these costeno amarillos chiles; but I can't be positive.  If you can find those amarillos, you can use 4-5 since they are not as spicy.  We just cut off the stems and used them seeds and all.

salt - to taste

garlic - 1 clove

cilantro - 2 tbsp

water - about 1 cup

optional: white onion - 1/4 c

Char the tomatillos and peppers a la plancha, or in the oven; turning frequently so all sides get some color.  As the tomates and chiles are finished, remove them from the heat and stick in a bowl of cold water.  Once they're cool to the touch, you can pull off the darkest spots of skin, (as well as the thicker skin off the chiles) so your salsa stays nice and bright green.

Put them in your blender or food processor with the garlic clove, cilantro, water and salt; and the onion if you're using it.  Whir away.  Taste for heat level and salt; now is the time to add another pepper or more salt if necessary.  Done.

Or try this.

Salsa de Aguacate

1 avocado

8-10 tomates (tomatillos)

cilantro - 2 tbsp chopped

salt to taste

water - about 1 cup

serrano chiles - same deal as above; start with 2 and taste; you can always add another one later.  Cut off stems, but use seeds and all.

again, onion is optional, as is garlic - we used neither

Cut the tomatillos in quarters if they're large, half if they're small, and chuck into your blender/food processor with the cilantro, salt, avocado and water.  Puree away.  Done.

Or, try this.  Or this if you're a visual learner.

When I made this at home, I roasted all of the veggies on the grill, and yes, I used about half of a white onion, and a couple of cloves of garlic.  I also used an anaheim chile along with the serranos.  So yeah, it was basically a mix of the two salsas and it was FAB.

Black Bean and Avocado. . . . . brownies?!

Okay Cara. I admit. You have me intrigued. The ingredients are fairly inexpensive and I have most of them on hand, so I'll give it a whirl and not tell anyone what my brownies are made out of (unless you're reading this, then you don't get to play on the blinded side - I'm guessing I'll know who you are because you won't want to try the next batch of brownies I make).
"Alternative" "healthy" desserts are a very tricky business and I find it's better to just indulge in the real thing every once in a while, but my sweet tooth demands options that I can enjoy on a more regular basis. I'm already wondering how these brownies will take to peppermint extract or sugar free raspberry jam, two of my favorite brownie flavorings. Since I once made an avocado pie that was close to a key lime, you'd think I'd have more faith. . . I'll probably make a couple of batches - one with Splenda only, one with half Splenda, half sugar.

** IMPORTANT UPDATE:
I made them with all sugar because I was already afraid they'd suck; with a swirl of cherry preserves on top, because, chocolate and cherry - mmm, right?
Well, if you can somehow convince yourself you're eating brownies when you eat these you're a much more imaginative person than I (or my three dinner guests). Tastewise, they're not HORRIBLE, but texturewise they're all wrong. Ew.

Black Bean and Avocado Brownies
Printable Recipe

1 (15.5 ounce) can black beans, rinsed and drained
3/4 cup egg substitute
1/4 cup agave syrup
1/2 of a ripe avocado (60gm)
6 tbsp cocoa powder (30gm)
pinch of salt
1 teaspoon vanilla extract
6 tablespoons white sugar (75gm)
2 teaspoons instant espresso

Preheat oven to 350 degrees F. Line an 8x8" pan with parchment paper.

Combine black beans, egg substitute, agave syrup, and avocado in food processor. Blend for a few minutes, until completely smooth. Add remaining ingredients and continue blending until fully combined, stopping once or twice to scrape down the sides of the bowl.

Spread into parchment-lined baking dish. Bake for 30-33 minutes, or until a toothpick inserted in the brownies comes out clean.

These are best if you let them sit overnight before slicing and enjoying!

Nutritional Info
Servings Per Recipe: 12
Amount Per Serving
Calories: 98.0
Total Fat: 1.2 g
Cholesterol: 0.0 mg
Sodium: 134.6 mg
Total Carbs: 19.5 g
Dietary Fiber: 2.7 g
Protein: 4.2 g

Strawberry & Avocado Salad

Once upon a time, I won Iron Chef: Battle Avocado. You're correct in assuming it was not the HGTV or even actual Japanese version. Birds of a feather flock together, and several of my friends are also foodies that like to cook and kick ass (or eat). Enter the best of both worlds - Iron Chef competitions. Anyhoo, out of three, I've only won once (ONCE!), but it was the first one, so I wear my chef's hat proudly.
One of the dishes I made was this fab strawberry and avocado salad. I believe I was inspired by this recipe from All Recipes, but I cannot remember what I did to tweak it or put my own spin on things. I've looked over the recipe again, and quite honestly, it looks awesome as is. The only thing I may have done was to eyeball all of my measurements instead of following along and maybe throw in some cheese. Shocker, I know.

Strawberry and Avocado Salad

• bag of spring mix salad
• an avocado - peeled, pitted and chopped or sliced
• 2 c or so of sliced strawberries (washed, hulled, etc.)
• roasted or candied pecans - I'd caution against the candied version if you're making the dressing on the All Recipes site. Way too sweet. In fact I'd suggest you start with 1 tsp of sugar and add more to taste. I tend to stick with honey for sweetening my dressings.
• blue cheese or goat cheese
• dressing

It's really as easy as that. The amounts on everything are to your personal preference. If you like a lot of nuts, go for it, if you like more strawberries, be my guest. I went with about equal parts avo and berry and maybe 1/4 cup of nuts.
I really like Brianna's Blush Wine Vinaigrette dressing for salads like this (there is even a strawberry on the label!). That one would be great, but you could also pick up a prepared balsamic or raspberry vinaigrette.
* an aside - the Brianna's website says the Blush Wine Vin. would go well with wild game and man oh man, my tastebuds are thinkin' they're right. I'll have to try it.
If I was making my own I'd probably go with a nice sweet & tangy one, mixing honey mustard, aged balsamic (or a gourmet flavored version), olive oil, s & p and a little bit of honey.
Keep in mind that the more sweet things you add, the lighter the dressing should be. If you're using avos, strawberries, blue cheese and candied pecans, you wouldn't want a really thick powerful or overly sweet dressing. If you want to go with that kind of dressing, try to make the salad a bit more savory by using roasted nuts, and maybe feta instead of blue. And we all know goat cheese can go on anything.