Mac and Cheese Poppers (Reduced Fat)

This week, I'll be featuring some appetizers to start you thinking about the Superbowl next week. Many people are always looking to change up their food offerings for this once a year event, and of course there will be the usual suspects, like chicken wings, dips and salsas. This year, I'll be sharing a few new options for you to try. 

Today, I'm starting off with a healthier option. Not because I'm trying to watch my weight (which doesn't hurt!), but because last year, 43.3 MILLION women tuned in to watch the NY Giants vs. the NE Patriots (and yes, I was one of them). Football, especially the Superbowl, has become iconic for not only the game, but for the commercials, halftime entertainment and yes, food. So I thought I'd recreate some "picky food" favorites (as Gab likes to call them) a little healthier by using reduced fat ingredients and portioning them a little smaller. If you recall from my latest newsletter, one of the trends this year will be for restaurants to offer "small plates" or "me only plates" of food. So even if you have four of these, they're still under 100 calories, without giving up the taste. Also, smaller portions allow you to try a variety of different foods. 

Mac and Cheese Poppers (Reduced Fat)
1 lb. Barilla Plus Elbow Macaroni
1 tbsp. Butter
1 tbsp. All-Purpose Flour
2 c. Skim Milk
8 oz. 2% Velveta Cheese, cubed
1 Egg
Cooking Spray
Salt and Pepper, to taste

Directions:
1. Cook pasta according to package directions and drain. 
2. While pasta is cooking, melt butter in a large pot then whisk in the flour forming a roux (or a paste). 
3. Gradually pour in the milk, whisking as you go; then add in the cheese and stir until all of the cheese has melted. Let simmer on a low flame. 
4. In a small bowl, crack open the egg and whisk it with a fork, then add a little of the hot milk and cheese mixture to it to temper the egg. (You don't want to cook the egg. If it looks cooked or scrambled, you added too much liquid). 
5. Add tempered egg to the milk and cheese mixture; then add in the cooked pasta and mix well and season with salt and pepper to taste. 
6. Spray a mini muffin tin with cooking spray, then using a small kitchen spoon, add the pasta to the tin so that it's filled to the top. Bake at 375 for 10-12 minutes; then allow to set for 5 minutes. 
7. Use a plastic knife to release them from the pan (so it won't scratch it) and serve. Makes approximately 100. 


*Nutritional Information per Popper: Calories 24, Carbs 3.6g, Fat 4g, Protein 1.4g, Fiber .3g

Enjoy!

You can also make these ahead of time, up to two days prior, refrigerate them on a baking sheet; then bake them in a 350 degree oven for 5-8 minutes prior to serving. 

Another idea is to bake these in mini muffin cup liners...the kids will love them! 

Whole Grain Spaghetti with Sauteed Chick Peas and Spinach (Copycat)

Last March, over 40 bloggers got together and created a wonderful cookbook, Blogging for Fishes, to help raise money for two girls, Natalie and Alice Fish, who were diagnosed with Leaky SCID (Severe Combined Immune Deficiency). There are so many fantastic recipes in this book and as I was thumbing through it last week looking for something quick and easy to make for dinner one night, I came across this recipe from Aggie's Kitchen called Whole Wheat Spaghetti with Sauteed Chick Peas and Spinach. PERFECT! I happened to have everything in the house, but opted to use the Barilla Plus Whole Grain pasta instead (I have the "I don't eat brown pasta" thing going on at my house so I try to make it a little healthier any way I can) and used some Asiago cheese instead of the Parmesan. 

Not only did this meal come together in about 20 minutes, it was FANTASTIC! Thanks for a great recipe Aggie and if you haven't heard of this cookbook, click on the link above. You can get your own copy for $14.99 or eBook for $5.99. 

Whole Grain Spaghetti with Sauteed Chick Peas and Spinach (Copycat)
Adapted from Aggie's Kitchen
1 lb. Whole Grain Spaghetti (I used Barilla Plus)
2 tbsp. Extra Virgin Olive Oil
3 Cloves Garlic, chopped
1/2 Red Onion, chopped
1-15oz. Can Garbanzo Beans (chick peas), rinsed
10oz. Fresh Spinach
1 tsp. Fresh Ground Red Pepper
Asiago Cheese, shredded
Salt and Pepper, to taste

Directions:
1. Cook pasta according to package instructions and drain; reserving 2 cups of the pasta water. 
2. Heat oil in a large saute pan and add the garlic and onions. Cook over medium heat until they start to soften; then add in the chick peas and spinach. 
3. Allow the leaves to wilt, then turn off the heat and add in the pasta. 
4. Gradually add in some of the pasta water (depends on how moist you like it) and toss together. Season with salt and pepper; then place in a serving dish and sprinkle some of the Asiago cheese on top. 

*Nutritional Information per Serving (with 1/4 cup cheese): Calories 373, Carbs 57.2g, Fat 9g, Protein 16.7g, Fiber 8.2g

*Nutritional Information per Serving (without cheese): Calories 359, Carbs 57g, Fat 8g, Protein 16g, Fiber 8.2g

*Calculations based on ingredients entered into CalorieCount and may not be 100% accurate.

Enjoy! 

Low Fat Black Bean & Sun Dried Tomato Lasagna

I mentioned previously that I was going to start watching what I was eating more carefully and that I started using an app called Lose It.* Well, I'm happy to report, that just by keeping track of my daily caloric intake, I've lost 3.5 lbs in the first week...YIPEE! I have a long way to go and after my doctors clearance this past Thursday for my leg (I tore my calf muscle right before Christmas for all of the new people following CEK), I can now start to include an exercise routine into my week on a more regular basis.

Which brings me to today's recipe. I love quintessential Italian foods, like lasagna, but I knew there had to be a way to still enjoy my favorite foods if I tweaked them a little to be healthier without losing the flavor that sometimes accompanies reduced calorie meals. I am happy to report that this little experiment was AMAZING! And, if you don't care about the added calories and fat, by all means use whole milk ricotta and mozzarella cheeses, because this lasagna had such a robust flavor, you HAVE to give it a try!

Low Fat Black Bean & Sun Dried Tomato Lasagna
10 No Boil Lasagna Noodles (I used Barilla)
1lb. 1% Small Curd Cottage Cheese
1 Egg
1 1/2 tbsp. Fresh Basil, chopped
1 c. Part Skim, Low Moisture Mozzarella Cheese, shredded
1 tsp. Garlic Powder
1/4 c. Sun Dried Tomatoes (not packed in oil)
1-15oz. Can Black Beans, rinsed
3 c. Marinara Sauce
Kosher Salt, to taste 
Fresh Ground Black Pepper, to taste

Directions:
1. Preheat oven to 350 degrees. 
2. In a bowl, combine the cottage cheese, egg, basil, 1/2 cup mozzarella, garlic powder, black beans and 1/2 cup marinara sauce; mix well. 
3. Place a thin coating of marinara sauce in a 9" x 13" oven safe baking dish then start to layer your lasagna noodles and cheese mixture, adding a thin layer of sauce in between. You should have three layers of cheese mixture. The last layer should be lasagna noodles, sauce and the remaining 1/2 cup of mozzarella cheese. 
4. Bake for 40-45 minutes or until the cheese has melted and noodles have softened. Serves 12. 

*Nutritional Information per Serving: Calories 212, Carbs 22.6g, Fat 6.7g, Protein 14.2g, Fiber 4g, Sugar 5.4g

*Calculations based on ingredients entered into CalorieCount and may not be 100% accurate.

*This does NOT mean that all recipes going forward on my site will be reduced fat; though I will let you know when they are. I will also include the nutritional information for each recipe I do prepare so you can decide on your individual portion size. 

Enjoy!

Pasta Salad with Avocado & Black Beans in a Goat Cheese Lime Vinaigrette

Last June, I posted this information from the California Avocado Commission about how to select and peel a fresh avocado. Since it's been a while and I do use avocados quite often in the spring/summer months, I thought I'd share these helpful tips with you once again. 

Selecting Fresh Fruit

The best way to tell if a California Avocado is ready for immediate use is to gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will be firm yet will yield to gentle pressure. Color alone may not tell the whole story. The Hass avocado will turn dark green or black as it ripens, but other varieties retain their light-green skin even when ripe. If you plan to serve the fruit in a few days, stock up on hard, unripened fruit. Avoid fruit with dark blemishes on the skin or over soft fruit.

Peeling a California Avocado

1. Start with a ripe avocado and cut it lengthwise around the seed. Rotate the halves to separate. 

2. Remove the seed by sliding the tip of a spoon gently underneath and lifting out. The other common seed-extraction method - striking the seed with a knife and twisting - requires some skill and is not recommended.

3. Peel the fruit by placing the cut side down and removing the skin with a knife or your fingers, starting at the small end. Or simply scoop out the avocado meat with a spoon. Be sure to sprinkle all cut surfaces with lemon or lime juice or white vinegar to prevent discoloration.

I had picked up some ripe Hass avocados on my latest shopping trip thinking I would make some guacamole over the weekend but never got around to it. So here I had two avocados, now overly ripe and deep brown in color, and needed to make something with them. I decided to make a salad, always a good choice, and throw in some of those black beans (down to one can now! lol). Now you're asking "Why the goat cheese?". Well, I also had purchased some of that on sale a couple of weeks ago and forgot about it and it was going to expire in a couple of weeks so I threw some of that in the dressing too. It made a delicately light and creamy dressing for this pasta salad and all of the flavors blended nicely for a wonderful salad. 

Pasta Salad with Avocado & Black Beans in a Goat Cheese Lime Vinaigrette
1/2 Box Barilla Piccolini Mini Zucchini & Spinach Wheels Pasta
2 Ripe Hass Avocado, pitted and chopped
1-15oz. Can Black Beans, rinsed
1 Large Plum Tomato, diced
2 Scallions, chopped
Prepared Goat Cheese Lime Vinaigrette

Cook pasta according to package directions, drain and let cool, then add to a large bowl. Add the avocado, beans, tomatoes, scallions and prepared vinaigrette and mix well. Makes 8 cups

Goat Cheese Lime Vinaigrette
1/4 c. Crumbled Goat Cheese
1 tbsp. Fresh Cilantro, chopped
1 Lime, juice only
1/4 c. Distilled White Vinegar
1/4 c. Canola Oil
1/2 tsp. Garlic Powder
1/2 tsp. Kosher Salt
1/4 tsp. Fresh Ground Black Pepper

Whisk all ingredients together until they are well combined. 

*1/2 Cup Serving Nutritional Information: Calories 119, Carbs 15g, Fat 4g, Protein 4g

*1 Cup Serving Nutritional Information: Calories 237, Carbs 30g, Fat 9g, Protein 8g

Enjoy!

*Calculations based on ingredients entered into MyFitnessPal and may not be 100% accurate.

Whole Grain Rotini with Fennel, Zucchini & Sun Dried Tomatoes

I've been trying to watch my carbohydrate intake the last couple of weeks but by Friday night, I hadn't eaten one ounce in about 4 days and my body was craving pasta! I threw in what I could find laying around, made a tossed salad and dinner was served. This was the perfect quick meal too since it was one of those hectic nights of playing chauffeur for the kids. If I only had half the social life these two do...sigh...If you don't like to cook with wine, by all means substitute chicken broth. I just think it adds a nice flavor. 

Whole Grain Rotini with Fennel, Zucchini & Sun Dried Tomatoes
1 lb. Barilla Whole Grain Rotini Pasta
1 tbsp. Extra Virgin Olive Oil
1 Small Zucchini, rinsed and sliced
1 Clove Garlic, chopped
1/2 c. Sun Dried Tomatoes, chopped
1/2 Fennel Bulb, chopped
1/4 c. White Wine (I used Pinot Grigio)
1/4 c. Pecorino Romano Cheese, grated
1/2 tsp. Fresh Ground Black Pepper
Kosher Salt, to taste


Cook pasta according to package directions, drain and set aside. In a large nonstick frying pan, heat the oil and add in the zucchini, garlic, tomatoes and fennel. Saute for approximately 5-8 minutes until the vegetables start to soften, then add in the wine. Add in the cooked pasta, cheese and pepper and mix well. Serves 4-6. 


Points+=8pts. per 6 servings
Points+=12pts. per 4 servings


Enjoy! 

Don't forget to send in those entries for the

2012 Home Grown Chef Contest! 

Pasta Salad with Avocado in a Ginger White Balsamic Vinaigrette

I recently came across a new vinegar from B.R. Cohn Winery & Olive Oil Company called Ginger White Balsamic Vinegar during a recent visit to Chef Central, a culinary super store for the home chef, and couldn't wait to try it out. Since the weather hit over 70 degrees yesterday (yes, in NJ at the beginning of March!), I decided I was going to make some grilled chicken and a pasta salad for dinner to kick off the unofficial start to Spring. This salad was incredibly light with subtle ginger flavors and the avocado added to the creaminess making this a wonderful side dish or stand alone salad. 

Pasta Salad with Avocado in a Ginger White Balsamic Vinaigrette
1/2 lb. Barilla Whole Grain Penne Pasta
2 Ripe Avocados, pit removed and diced
2 Plum Tomatoes, diced
1/4 c. Red Onion, chopped
1 tsp. Fresh Ginger, grated
3 tbsp. Ginger White BalsamicVinegar
1/4 c. Canola Oil
1/2 tsp. Kosher Salt
1/4 tsp. Fresh Ground Black Pepper
1 tbsp. Fresh Parsley, chopped


Cook pasta according to package directions, drain and let cool, then add it to a bowl. Add the avocado, tomatoes, onion, ginger, vinegar, oil, salt, pepper and parsley and mix well. Refrigerate for at least 1 hour. Serves 4. 


Enjoy!


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Cookbook News: For the last 2 weeks I have been working on edits for the book and I'm happy to say, I am finally finished! It goes back to the publisher today for another 2 weeks, where they will review my additions/corrections, then back to me one last time for final approval so it's moving along nicely. They will also be working on a :15 second Book Trailer TV Commercial since I already have other forms of multimedia with this blog, Facebook, Twitter and Pinterest and will air on the following stations: Discovery, Fox News, History Channel, Lifetime, Food Network, TLC, A&E, HGTV, ESPN, USA Network, CNN Headline News, AMC, Angel One, Animal Planet, The Weather Channel, CMT. I'm so excited and can't wait to see it! I'll keep you posted as I hear more.