Friday, January 7, 2011
1 c. whole-wheat breadcrumbs
1/4 c. flaxseed meal
1/2 c. sweet potato puree
1/4 c. pineapple puree
1 T. reduced-sodium soy sauce
1 large egg white, lightly beaten
1/4 c. shredded unsweetened coconut
1 lb. boneless, skinless chicken breast or chicken tenders, rinsed, dried, and cut into "fingers"
1/4 tsp salt
2 T. all-purpose or whole-wheat flour
Nonstick cooking spray
1 T. olive oil
10 to 12 wooden skewers
In a bowl, mix the breadcrumbs with the flaxseed meal. Set aside.
In a second wide, shallow bowl, combine the sweet potato and pineapple purees, soy sauce, egg white, and coconut, and mix with a fork; set next to the breadcrumbs.
Thread the chicken fingers lengthwise onto skewers, using one skewer per chicken finger. Sprinkle both sides of the chicken skewer with salt and then flour. Dip the chicken into the egg-white mixture and then roll it in the breadcrumbs until completely coated.
Coat a large nonstick skillet with cooking spray and set it over medium-high heat. When the pan is hot, add the oil.
Add the chicken in a single layer and brown for 3 to 4 minutes on one side, until the breadcrumb coating is crisp and golden. (Turn down the heat if the coating browns too quickly-coconut burns easily) Turn the skewers and cook 4 to 5 minutes longer, until the chicken is cooked through and browned all over.
I leave the coconut out when I make these and I don't use the skewers and they still turn out great. I usually halve the breadcrumb mixture and it's enough. I recommend increasing the amount of pineapple puree.
3 oz. semisweet or bittersweet chocolate
1/2 c. carrot puree
1/2 c. spinach puree
1/2 c. firmly packed light or dark brown sugar
1/4 c. unsweetened cocoa powder
2 T. trans-fat-free soft tub margarine
2 tsp. pure vanilla extract
2 large egg whites
3/4 c. oat flour, or all-purpose flour
1/2 tsp. baking powder
1/2 tsp. salt
Coat an 8x8-inch baking pan with cooking spray.
Melt the chocolate in a double boiler or over a very low flame.
In a large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, margarine, and vanilla, and whisk until smooth and creamy, 1 to 2 minutes.
Whisk in egg whites. Stir in the flour, baking powder, and salt with a wooden spoon.
Pour the batter into the pan and bake at 350 for 35 to 40 minutes. Cool completely in the pan before cutting into 12 bars.
Bonus: Each brownie has 3 grams of fiber!! My girls gobble these up.
Thursday, January 6, 2011
I love this because it passes as a comfort food without any meat or cheese. And, it's loaded with leafy greens! If you need to be sneakier with the greens, chop them finer and mix them right into the "ricotta" layer so they can't be picked out as easily. :)
I brought a "pasta bake" to the meeting instead of a lasagna simply because I had whole wheat penne on hand and no lasagna noodles. So you can use whichever floats your boat.
The dish has four components:
1 lb of whole wheat pasta, cooked. I like to boil it a minute shorter than I normally would, so it won't get overdone when I bake the lasagna.
2 lb of greens, steamed and coarsely chopped. This can include spinach, chard, or whatever you have. I used 3 10z boxes of leaf spinach and sauteed them with a little onion and garlic, then let them cool. I squeezed out most of the water at that point.
Your favorite spaghetti sauce. I make a simple sauce from scratch:
-I saute 10 cloves fresh garlic, minced in 1 TBS olive oil.
I add 3 28 oz cans of crushed tomatoes, 3/4 tsp dried thyme, 3/4 tsp dried oregano, 1 tsp salt (if your tomatoes don't have salt in them), and some ground black pepper.
I simmer it at least 15 minutes, but ideally quite a bit longer!
The "ricotta" layer. It's actually cashews mixed up with tofu like so:
1 cup raw cashews (8 oz)
1/2 cup fresh lemon juice
1 TBS olive oil
4 cloves fresh or roasted garlic
2 pounds firm tofu, drained and crumbled
1 TBS dried basil
1 TBS salt
Throw the first four ingredients in a food processor and blend until creamy. Then add the tofu and blend some more. Finally, when it's smooth, blend in the basil and salt.
To layer your lasagna:
Use a deep casserole dish, or a 9x13 regular pan AND and 8x8 square. It makes a lot! :)
1/2 cup of sauce at the bottom, followed by 1/3 of the noodles, 1/2 the "ricotta", 1/2 the spinach, 1/3 of the remaining sauce. Then noodle, ricotta, spinach, and sauce. Finally, top with noodles and the rest of the sauce.
Cover it with foil and bake for 30 to 35 minutes at 375 F. Uncover and bake another 20 minutes or so. Let stand 10 minutes and devour.
1-1/4 C Rice Krispies
1 C oatmeal
2 T flaxseed
1/4 C dried fruit (she used craisins)
1/4 C chopped nuts/seeds/chocolate chips
1/3 C molasses
1/3 C honey
1 C peanut butter
1 t vanilla
1 t cinnamon
Combine Rice Krispies, oats, flaxseed, dried fruit, and nuts (not choc. chips yet) in a large bowl. Combine PB, honey, and molasses in a sauce pan over medium hear, stirring until melted and well blended. Stir in vanilla and cinnamon. Pour PB mixture over cereal mixture, stirring until coated (use a wooden spoon at first, then get your hands wet and combine the rest. It will be sticky, but this way you can coat everything). If you are using chocolate chips, let the combined mixture cool for 10 minuets before adding chips. Wet hands again and firmly press mixture (the tighter the better) in an 8x8 pan (sprayed with Pam). Tear off a piece of wax paper and use it to really press the mixture down into the pan. Cool pan in fridge at least 1 hour. To make them ready to go, cut up and wrap each clif bar tightly in plastic wrap. Store in the fridge. Enjoy!
nonstick cooking spray
3/4 c whole wheat flour
1/2 c all purp flour
1/2 tsp baking soda
1/4 tsp baking powder
1/2 tsp salt
1/2 tsp cinnamon
1/2 c packed brown sugar
1/4 c canola oil
1 1/2 c well mashed banana
1/2 c cauliflower puree
1 tsp vanilla extract
Steam cauliflower and puree 1/2 c, set aside.
Preheat oven to 350. Spray a 9x5 loaf pan with nonstick spray.
Mix flours with baking soda, baking powder, salt, and cinnamon. Set aside.
In large bowl, mix the sugar and oil with a wooden spoon until well combined. Mix banana, cauliflower puree, and vanilla. Add flour mixture and mix until just combined.
Pour batter into pan, bake until a toothpick comes out clean...55-60 minutes. Let cool on a rack for 5 minutes then turn out onto rack to cool before serving.
Fudgy Black Bean Brownies
Makes 16 Servings
•One 15-ounce can black beans, drained and rinsed very well
•3 large eggs
•3 tablespoons canola oil
•3/4 cup granulated sugar
•1/2 cup unsweetened cocoa powder
•1 teaspoon vanilla extract
•1/2 teaspoon peppermint extract
•1/2 teaspoon baking powder
•1/2 cup mini semi-sweet chocolate chips, divided
1. Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.
2. Place the black beans in the bowl of a food processor and process until smooth and creamy. Add the eggs, oil, sugar, cocoa powder, vanilla extract, peppermint extract, baking powder, and salt and process until smooth. Add ¼ cup of the chips and pulse a few times until the chips are incorporated.
3. Pour the batter into the prepared pan, smooth the top with a rubber spatula, and sprinkle with the remaining ¼ cup chocolate chips.
4. Bake 30 to 35 minutes, or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in the pan before slicing into 2-inch squares.
•15 ounces black beans, drained and rinsed
•1 1/2 whole bananas (barely ripe--green on ends)
•1/2 cup white sugar plus 2 T brown sugar
•¼ cup plus 1 T unsweetened cocoa
•1/2 tbsp cinnamon
•1 tsp vanilla extract
•6 T instant oats
optional chocolate chips for topping
Preheat oven to 350 F. Grease an 8x8" pan and set aside. Combine all ingredients, except oats, in a food processor or blender and blend until smooth, scrapping sides as needed. Stir in the oats and pour batter into the pan. Bake approximately 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing.