Warm Chipotle Lime Butternut Squash Salad

I don't know why I was had to have this recipe, but I did. Originally it called for Sweet Potatoes, but D doesn't care much for them, so we subbed in Butternut.

We both enjoyed it, and would have again. We had with Grilled Chipotle Marinated Chicken.

Warm Chipotle Lime Butternut Squash Salad

Photo by ALB

Adapted from the Real Food Dieticians
PREP TIME: 10 MINS
COOK TIME: 15 MINS
TOTAL TIME: 25 MINS
YIELD: 4 SERVINGS

INGREDIENTS
Cooking Spray
1 pound butternut squash, cubed
1/2 small red onion, sliced
1 small bell pepper, diced
4 cloves garlic, minced
2 cups kale, roughly chopped (heaping cups)
4 slices bacon cooked and chopped
Chipotle Lime Mayo (recipe below)
Salt and black pepper to taste

INSTRUCTIONS 
Cook bacon and remove. After, add cubed butternut. Dash with a little sea salt and black pepper. Sauté for about 10-12 minutes stirring throughout. Butternut should be cooked through.

Then add diced pepper, sliced onion, and garlic. Sauté for another 10 minutes.

Then add kale and sauté for 2-3 minutes longer until kale is slightly wilted. Then add chopped bacon.

Transfer to a bowl (or leave in skillet) and gently stir Chipotle Lime Mayo (we served on top, there was more than plenty). Serve warm.

Leftovers can be served warm or cold for up to 5 days.

Garnish with fresh parsley and green onions, if desired.

Homemade Chipotle Lime Mayo recipe (mix all together):
7 TBSP cup Hellmans's Light mayo
1/2 lime, juiced
1 chipotle pepper minced

4 Smart Points (my additions/subtractions at 4 servings)

Skillet Chicken with Bacon and White Wine Sauce

I honestly don't remember this, but it has chicken, bacon and shallots, so I figure it must have been good (don't wait over a month to write stuff down).

We had with penne and broccoli, and I made a note we would have again. So there is that.

Skillet Chicken with Bacon and White Wine Sauce

Photo by ALB

Adapted from pinch of yum
prep time: 15 mins
cook time: 1 hour
total time: 1 hour 15 minutes
yield: 4

INGREDIENTS
3 slices bacon
1/2 cup flour
salt and pepper
2 teaspoon herbes de provence
1 1/2 – 2 lbs. chicken thighs with skin
2 shallots, thinly sliced
1/2 cup dry white wine
1 cup chicken stock
dried or fresh parsley for topping

INSTRUCTIONS
BACON: Preheat the oven to 350 degrees. Heat a large ovenproof Dutch oven or cast iron skillet over medium high heat. Cut the bacon into small pieces and fry for 5-6 minutes, stirring occasionally. Remove from the pan with a slotted spoon and set aside, leaving the hot bacon grease in the pan (turn down the heat while prepping the chicken).

CHICKEN: Mix the flour with salt and pepper and the herbes de provence. Dredge each piece of chicken in the flour mixture and transfer to the hot pan. Pan-fry the chicken for a few minutes on each side, until golden brown (but not cooked through). Remove the chicken from the pan and set aside on plate.

SHALLOTS: Add the shallots to the pan. Saute for 5-10 minutes, until softened and fragrant and golden brown. Add the wine slowly, stirring to get all the browned bits from the bottom of the pan. Add the chicken stock and let everything cook until it reduces slightly, about 5-10 minutes.

BAKE: Add the chicken and bacon back to the pan and bake for 40 minutes, stopping ever 10 or 15 minutes to baste the chicken with the pan sauce. Remove from oven when the chicken skin is crispy and the chicken is fully cooked. Skim the oil off the top of the sauce if you want and serve with bread to soak it all up.

9 Smart Points (my additions/subtractions at 4 servings)

Buffalo Chicken Wings with Ranchy Cauliflower

D made these.  I'm not sure why but I suddenly had a huge craving for wings (I don't like wings).  When I found this recipe and asked if we could have it, he said, "Sure."

He changed some things around, like, he cooked the chicken first and then the cauliflower. He also just put the celery on the side, and gave me a bottle of Ranch, and himself a bottle of Blue Cheese to go with it.

We both liked them.

Buffalo Chicken Wings with Ranchy Cauliflower

Photo by ALB

Our wings are broiled rather than deep-fried, which reduces greasiness and calories. Served with a side of sauced-up cauliflower to help tone down the spiciness and sneaking a few extra vegetables into game day makes this sheet-pan dinner just as healthy as it is delicious.

Servings: 4
Serving size: 4 wings and 1 cup cauliflower
Prep: 15 m
Ready In: 35 m

Ingredients
4 cups cauliflower florets (about 1 pound)
1 tablespoon extra-virgin olive oil
½ teaspoon dried dill½ teaspoon garlic powder
½ teaspoon onion powder
Pinch of kosher salt
1 1/2 pounds chicken wings, separated at the joint (buy 16 wings)
1/4 cup Buffalo-style hot sauce, such as Frank's RedHot
3 tablespoons ketchup
1 1/2 tablespoons cider vinegar
1 tablespoon butter
1/4 teaspoon ground pepper
1/2 cup thinly sliced celery

Preparation
Preheat oven to 425°F. Place a wire rack on a rimmed baking sheet.

Toss cauliflower with oil in a large bowl. Combine dill, garlic powder, onion powder and salt in a small bowl. Sprinkle the mixture over the cauliflower and toss to coat. Arrange in an even layer on one side of the wire rack. Arrange chicken on the other side.

Bake until the cauliflower is tender, about 20 minutes. Remove from oven and transfer the cauliflower to a plate. Increase oven temperature to broil. Broil the chicken 8 inches from the heat source, turning once halfway through, until browned and an instant-read thermometer inserted in the thickest part registers 165°F, 8 to 10 minutes.

Meanwhile, combine hot sauce, ketchup, vinegar, butter and pepper in a large saucepan. Heat over medium-low until the butter melts, about 2 minutes. Cover and remove from heat.

Add the chicken to the sauce and toss to coat. Sprinkle with celery and serve with the cauliflower.

Nutrition information
Per serving: 280 calories; 19 g fat(6 g sat); 3 g fiber; 10 g carbohydrates; 19 g protein; 74 mcg folate; 110 mg cholesterol; 5 g sugars; 2 g added sugars; 577 IU vitamin A; 53 mg vitamin C; 48 mg calcium; 1 mg iron; 770 mg sodium; 602 mg potassium
Nutrition Bonus: Vitamin C (88% daily value)

EatingWell Magazine, January/February 2019

12 Smart Points (my additions/subtractions at 4 servings)

Oven-Fried Beef Taquitos

D and I made these together.  They were really good, and you couldn't taste the zucchini at all.  Because of the amount of chili powder, I don't think you really needed the cheese either.

We had with salsa, guacamole, sour cream, and Refried Pinto Beans with Chipotle.

Oven-Fried Beef Taquitos

Photo by ALB

This healthy beef taquitos recipe calls for baking instead of deep-frying, making the taquitos substantially healthier than what you'd get at a restaurant. One order of these little deep-fried, rolled-up tacos at a restaurant can set you back almost 1,000 calories and 60 grams of fat! Don't worry if some of the taquitos crack open while baking—they're still crispy and delicious. Serve with your favorite salsa, guacamole and reduced-fat sour cream.

By: EatingWell Test Kitchen
Servings: 4 servings
Serving size: 3 taquitos
Active: 40 m
Ready In: 40 m

Ingredients
1 medium zucchini
2 teaspoons canola oil (used Cooking Spray)
1 pound extra-lean ground beef (93%)
3 tablespoons chili powder
2 teaspoons onion powder
1 teaspoon ground cumin
1/2 teaspoon salt
12 6-inch corn tortillas
Canola oil cooking spray
3/4 cup shredded sharp Cheddar cheese

Preparation
Preheat oven to 425°F. Shred zucchini using the large holes of a box grater. Squeeze dry in a clean kitchen towel (you should have about 2 cups). Heat oil in a large nonstick skillet over medium-high heat. Add the zucchini, beef, chili powder, onion powder, cumin and salt. Cook, stirring, until the beef is cooked through, 5 to 7 minutes.

Spread tortillas out on a baking sheet in two overlapping rows. Bake until hot, 2 minutes. Transfer to a plate and cover.

Coat the baking sheet with cooking spray. Place 6 tortillas on a clean cutting board. Working quickly, spread a generous ¼ cup beef mixture along the bottom third of a tortilla, sprinkle with about 1 tablespoon cheese and tightly roll into a cigar shape. Place the taquito seam-side down on the baking sheet. Repeat with the remaining tortillas, filling and cheese. Generously coat the top and sides of the taquitos with cooking spray.

Bake the taquitos until browned and crispy, 14 to 18 minutes.

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information
Per serving: 500 calories; 24 g fat(7 g sat); 7 g fiber; 40 g carbohydrates; 33 g protein; 28 mcg folate; 92 mg cholesterol; 2 g sugars; 0 g added sugars; 2,120 IU vitamin A; 9 mg vitamin C; 244 mg calcium; 5 mg iron; 691 mg sodium; 662 mg potassium Nutrition Bonus: Vitamin A (42% daily value), Iron (28% dv), Calcium (24% dv)

12 Smart Points (my additions/subtractions at 4 servings)

Cilantro-Chicken Chilaquiles with Crumbled Queso Fresco

Pretty much anything with cilantro and queso is going to be good. This was no exception.  It was rather spicy because we accidentally bought jalapeno peppers and not chile peppers.  But still it was good.  We had no side.

Cilantro-Chicken Chilaquiles with Crumbled Queso Fresco

Photo by ALN

This Mexican-inspired chicken recipe is full of flavor and texture. Spicy salsa verde and green chile peppers, crunchy corn tortilla wedges and fresh grape tomatoes and cilantro—this meal is sure to please the whole family.

Adapted From Diabetic Living Magazine
Servings: 4
Serving size: 1 cup
Prep: 25 m
Ready In: 50 m

Ingredients
6 corn tortillas, cut into 6 wedges each
1 (7 ounce) can salsa verde
1 4-ounce can diced green chile peppers
1/4 cup water
1 tablespoon olive oil
1 pound shredded cooked chicken thighd
4 ounces queso fresco, crumbled (1 cup)
1/2 cup quartered grape tomatoes
1/2 bunch chopped fresh cilantro
1/3 cup finely chopped red onion (1 small)
1 medium lime, cut into wedges
1/4 cup light sour cream

Preparation
Preheat oven to 350°F. Line a baking sheet with parchment paper, if desired. Arrange tortilla wedges in a single layer on the large baking sheet. Bake for 10 to 12 minutes or until beginning to lightly brown. Cool on the baking sheet on a wire rack for 10 minutes. (They will harden during cooling.)

Place the cooled tortilla wedges in a medium nonstick skillet. In a medium bowl, stir together salsa verde, chile peppers, water and olive oil. Pour salsa verde mixture evenly over tortilla wedges. Top with chicken. Bring to boiling over medium-high heat; reduce heat. Simmer, uncovered, about 3 minutes or until tortilla wedges are slightly softened.

Remove from heat. Sprinkle with cheese, tomatoes, cilantro and red onion. Cover and let stand for 5 minutes to allow flavors to absorb and the cheese to melt slightly.

Serve with lime wedges and if desired, sour cream.

Nutrition information 
Per serving: 246 calories; 9 g fat(2 g sat); 5 g fiber; 27 g carbohydrates; 18 g protein; 25 mcg folate; 39 mg cholesterol; 4 g sugars; 1,078 IU vitamin A; 27 mg vitamin C; 176 mg calcium; 2 mg iron; 435 mg sodium; 326 mg potassium

9 Smart Points (my additions/subtractions at 4 servings)

Pork Scaloppine with White Beans and Fried Sage

This was very good.  D thought we needed more beans.  So next time we will.  We had with a Caesar Salad.

Pork Scaloppine with White Beans and Fried Sage

Photo by ALB

Total Time: 30 Mins
Yield: Serves 4

Using fresh sage is the key to giving this classic dish lots of flavor in very little time.

Ingredients
3 tablespoons extra-virgin olive oil, divided (used 1)
8 whole sage leaves plus 1 tsp. minced sage
1 1/2 pounds thin pork cutlets (8 pieces) or 4 boned, center-cut pork chops, butterflied*
Kosher salt for seasoning plus 3/4 tsp.
Pepper for seasoning plus 1/2 tsp.
1 tablespoon Dijon mustard
1 tablespoon unsalted butter
1 small onion, diced
3 garlic cloves, minced
1 small tomato, diced, or 1/2 cup canned diced tomatoes (use 1C next time)
1 can (15 oz.) cannellini beans, drained and rinsed (use 2 cans next time)
1/2 teaspoon lemon zest

Preparation
Step 1
Heat 1 tbsp. oil over high heat in a large frying pan. Add whole sage leaves and fry until crisp, about 30 seconds. Carefully transfer to a paper towel-lined plate (they are quite brittle when fried) and set aside.

Step 2
Season pork cutlets lightly with salt and pepper and spread one side of each with mustard.

Step 3
Reduce heat to medium-high and add butter. When foam subsides, add pork, mustard side down, in a single layer and cook, turning once, until golden brown on both sides, about 4 minutes total. Transfer to a clean plate.

Step 4
Heat remaining 2 tbsp. oil (used PAM) in same pan over medium heat. Add onion and cook until translucent, about 5 minutes. Add garlic and cook 1 minute more. Stir in tomato and cook until it has softened slightly and released some juice, about 3 minutes. Stir in beans, minced sage, zest, 3/4 tsp. salt, and 1/2 tsp. pepper. Reduce heat to low and cook, stirring occasionally, until warm and flavors have melded, about 10 minutes.

Step 5
To serve, set pork on beans and top with whole sage leaves.

Step 6
*To butterfly a pork chop, slice it horizontally with a sharp knife almost all the way through, then open it up like a book.

Nutritional Information
Calories: 564; Calories from fat: 55%; Protein: 44g; Fat: 35g; Satfat: 11g; Carbohydrate: 16g; Fiber: 5g; Sodium: 612mg; Cholesterol: 125mg

SUNSET, February 2015

7 Smart Points (my additions/subtractions at 4 servings)

Cod with Shiitake-Bacon Crust and Arugula Salad

I can't recall having cod before.  My friend said if I had fish and chips, I've had it.  That said, I don't think I've had cod without it being fried.  So D made this.  We both liked the cod.  The arugula tasted burnt the first day, but cooled down for lunch on the second, it tasted pretty good.  I would probably have with spinach thought.  D would probably have with rice.

Cod with Shiitake-Bacon Crust and Arugula Salad

Photo by ALB

Total Time: 30 Mins
Yield: Serves 4 (serving size: 1 fillet and about 3/4 cup mushroom-arugula mixture)

This is triple-whammy umami--shiitakes, bacon, and cod all deliver complex tastes. You can also use haddock, flounder, or tilapia. Shiitake mushrooms have a bolder flavor than most mushrooms, with an almost smoky quality that amplifies the flavor of the bacon. The key is to keep it simple to let these powerhouse ingredients shine.

Ingredients
4 bacon slices, cut into 1/2-in. pieces
8 ounces sliced shiitake mushroom caps, divided
1/4 teaspoon freshly ground black pepper
3/8 teaspoon kosher salt, divided
4 (6-oz.) cod fillets (about 1 1/2-in. thick)
2 tablespoons olive oil, divided
1 large garlic clove, finely chopped
1 (5-oz.) pkg. fresh arugula

Preparation
Step 1
Preheat oven to 400°F.

Step 2
Cook bacon in a large skillet over medium-high heat for 1 minute. Add 5 ounces mushrooms; cook 5 minutes or until mushrooms wilt, stirring occasionally. Remove pan from heat; cool 10 minutes. Transfer mixture to a food processor; pulse 10 times or until a coarse mixture forms. (Do not puree.) Stir in pepper and 1/8 teaspoon salt.

Step 3
Line a baking sheet with parchment paper. Sprinkle fillets with 1/8 teaspoon salt; top with mushroom mixture, pressing gently to adhere. Drizzle with 1 1/2 teaspoons oil; place on parchment. Bake at 400°F for 12 to 15 minutes or until desired degree of doneness.

Step 4
Increase heat to broil, with oven rack 6 inches from heat. Broil fillets 3 to 4 minutes or until lightly browned.

Step 5
Heat skillet over medium-high. Add 1 1/2 tablespoons oil; swirl. Add garlic and remaining 3 ounces mushrooms; cook 4 minutes or until mushrooms are soft. Add arugula; cook 1 minute or until slightly wilted. Sprinkle with 1/8 teaspoon salt. Serve with fish.

Nutritional Information
Calories: 322; Fat: 20.9g; Satfat: 5.4g; Monofat: 10.9g; Polyfat: 2.5g; Protein: 28g; Carbohydrate: 6g; Fiber: 2g; Cholesterol: 87mg; Iron: 1mg; Sodium: 543mg; Calcium: 73mg; Est. added sugars: 0; Sugars: 2

Cooking Light,   August 2016

3 Smart Points (my additions/subtractions at 4 servings)

Cabbage and Rice Noodle Salad with Peanut-Lime Dressing

This went with the Banh Mi Meatballs.  It was really good. Large portions.
I would have again.

Cabbage and Rice Noodle Salad with Peanut-Lime Dressing

Photo by ALB

Active Time: 20 Mins
Total Time: 20 Mins
Yield:  Serves 4 (1 1/3 cup)

This bright, Asian-inspired salad makes absolutely no claims to any kind of authenticity except for deliciousness. For those nights when takeout beckons, brown rice noodles, gorgeous, gut-healthy cabbage, crunchy cucumber, and an addictive peanut-lime dressing fill the void for a fraction of the calories. This sturdy salad holds up well in the fridge, so (we know from personal experience) pack it up with a bit of rotisserie chicken for a filling desk lunch.

Ingredients
4 ounces brown rice noodles (such as Annie Chuns or similar)
4 cups thinly sliced red cabbage
1 1/2 cups shaved carrot (about 1 medium)
1/4 cup chopped cilantro leaves
1 cup English cucumber, diced
1/2 cup chopped scallions
1/4 cup peanut butter (used crunchy)
1/4 cup water
1 tablespoon minced garlic (about 2 small cloves)
2 tablespoons minced shallot (about 1 small)
1 teaspoon Vietnamese-style fish sauce
1 tablespoon rice vinegar
1 tablespoon toasted sesame oil
1 tablespoon reduced-sodium soy sauce
3 tablespoons lime juice
1 teaspoon lime zest
Garnish: 1/4 cup roasted, unsalted peanuts (forgot)
Cilantro 1 lime, cut into wedges

Preparation
Step 1: Cook rice noodles per package instructions. Rinse with cold water and set aside.

Step 2: Combine noodles, cabbage, carrot, cilantro, cucumber, and scallions in a bowl. Toss to combine.

Step 3: In a small bowl, whisk peanut butter, water, garlic, shallot, fish sauce, vinegar, sesame oil, soy sauce, and lime zest together until smooth.

Step 4: Add dressing to veggie-noodle mixture and toss until ingredients are coated.

Step 5: Divide into bowls and garnish with peanuts, cilantro, and lime wedges as desired.

Nutritional Information
Calories: 240; Fat: 11g; Satfat: 2g; Unsatfat: 8.7; Protein: 7g; Carbohydrate: 29g; Fiber: 4g; Sugars: 5g; Added sugars: 0g; Sodium: 250mg; Calcium: 4% DV; Potassium: 8% DV

6 Smart Points (my additions/subtractions at 4 servings with no peanuts)

Banh Mi Meatballs

We liked these ok.  They were on the dry side. D said he forgot to put in the oil, so that may have been the reason.  But the Brown Rice Salad that we had with them were really good.  Would have again.

Banh Mi Meatballs

Photo by ALB

Active Time: 25 Mins
Total Time: 55 Mins
Yield: Serves 4 (serving size: 3-4 meatballs)

Ingredients
1 pound ground chicken (not chicken breast)
1/3 cup grated carrot
1/4 cup minced shallot
1/3 cup chopped cilantro
2 small cloves minced garlic
2/3 cup panko (Japanese breadcrumbs)
1/4 teaspoon kosher salt
2 teaspoons Vietnamese fish sauce
1 tablespoon olive oil (forgot to use)
1 tablespoon minced jalapeno
2 tablespoons lime zest
2 tablespoons lime juice
1 egg

Preparation
Step 1: Preheat oven to 400F.

Step 2: Combine all ingredients into a bowl and mix well. Cover and chill for 30 minutes.

Step 3: Form chicken mixture into 12-13 meatballs, about 2 tablespoons each.

Step 4: Bake until cooked through, 16 to 18 minutes. Serve with sriracha sauce for dipping, incorporate into sandwiches, or serve atop salads.

Chef's Notes: To brown and crisp the meatballs, finish them under the broiler for 2-3 minutes after baking.

Nutritional Information
Calories: 170; Fat: 9g; Satfat: 2g; Unsatfat: 5.8g; Protein: 15g; Carbohydrate: 9g; Sugars: 1g; Added sugars: 0g; Sodium: 300mg; Calcium: 2% DV; Potassium: 10% DV

6 Smart Points (my additions/subtractions at 4 servings with no oil)

Easy Greek Salmon Bowls

D took one for the team with this dish, and I'm glad he did.  I loved it.  The salmon, tomatoes, and green beans (all things he doesn't like) just had me going, "MMM, MMM, MMM."  He ate half and then went and got a Clif Bar.

He only made 2 servings since we knew we wouldn't be in town after that evening.  I would have again.  It'll probably be when he goes out of town by himself.

Easy Greek Salmon Bowls

Photo by ALB

Active Time: 20 Mins
Total Time: 20 Mins
Yield: Serves 4 (serving size: 1 salmon fillet, 3/4 cup quinoa mixture, and 1 1/3 cups vegetables)

Heart-hero salmon teams up with protein- and fiber-forward quinoa to fill you up; spinach delivers a hit of iron, while green beans and cucumber up the veggie count. Great warm or at room temperature, this also makes a standout packed lunch.

Ingredients
4 (5-oz.) skin-on salmon fillets
Cooking Spray
1/2 teaspoon dried dill
1/2 teaspoon dried oregano
1 teaspoon kosher salt, divided
4 tablespoons olive oil, divided
1 (8-oz.) pkg. haricots verts
3 cups packed baby spinach leaves, finely chopped
1 1/2 cups cooked quinoa
1/2 cup chopped fresh flat-leaf parsley
1/4 cup fresh lemon juice
1 teaspoon honey
2 cups halved grape tomatoes
2 cups chopped English cucumber
1/4 cup crumbled feta cheese

Preparation
Step 1: Sprinkle salmon with dill, oregano, and 1/4 teaspoon salt. Use Cooking Spray in a large nonstick skillet over medium-high. Add salmon, skin side up, to skillet; cook 2 to 3 minutes per side for medium. Set aside.

Step 2: Fill a large bowl with ice water. Cook haricots verts according to package directions; place in ice water until completely cool, about 1 minute. Pat dry.

Step 3: Toss together spinach, quinoa, and parsley in a bowl. Whisk together lemon juice, honey, and remaining 1/4 cup oil in a small bowl. Add 1/4 cup lemon dressing to spinach mixture; toss to combine.

Step 4: To serve, spoon 3/4 cup spinach mixture into each of 4 bowls. Arrange 1/2 cup tomatoes, 1/2 cup cucumber, and 1/3 cup cooked haricots verts in each bowl. Drizzle with remaining dressing; sprinkle with remaining 3/4 teaspoon salt. Top each bowl with 1 flaked salmon fillet and 1 tablespoon feta cheese.

Nutritional Information
Calories: 527; Fat: 29g; Sat fat: 5g; Unsatfat: 24g; Protein: 39g; Carbohydrate: 29g; Fiber: 7g; Sugars: 8g; Added sugars: 1g; Sodium: 683mg: Calcium: 16% DV; Potassium: 21% DV

Cooking Light, November 2018

8 Smart Points (my additions/subtractions at 4 servings)