Strawberry & Broccoli Orzo Pasta Salad with Lemon Poppy Seed Vinaigrette

This weekend has been relaxing. I have done lots of cooking, along with a lot of absolutely nothing. Lazy days are one of my favorites. Of course once I start feeling like I haven't been active I get up and do a half hour workout, but hey that is less than 3% of my day. After the workout I don't feel bad about just sitting around blogging, or looking up recipes online. Plus, I'm not trying to lose weight, just get toned, so short intense workouts are really all that I need. I feel great after them, and I have lots of time left in the day to do what I please. Today that means I get to recipe search and cook as much as I want. :)

Recently I have been on a kick to try new things. This time I had a craving for orzo. No I have never tried it before this recipe, and don't ask me why I was craving something I have never eaten. I found this simple recipe and I thought it would be a good chance for me to finally try orzo pasta. Normally I don't like pasta salads. Cold pasta kind of weirds me out, but I thought that a pasta salad with orzo wouldn't be that bad. It wasn't! I had it for lunch three days in a row, and I had no regrets. Low in calories, great source of protein, and you get fruit and veggies all in one dish. A light and healthy lunch always makes me feel great the rest of the day! 

If you are like me and hate chopping broccoli because the little green "leaves" get everywhere and it's all messy, try this! I take the very point of the knife and make small slits in the stem, very close to the top. I then just pull it apart and you have tiny little broccoli. The "leaves" stay in place, and you don't have a pile of them sitting on your cutting board.  

Shake it up!

All my mixings are ready, just waiting for the pasta to cook. :) 

Strawberry & Broccoli Orzo Pasta Salad with Lemon Poppy Seed Vinaigrette
Sweet Treats and More


Ingredients:
 For salad:
3/4 cup uncooked orzo pasta
1 cup fresh strawberry chunks or slices
3/4 cup chopped fresh broccoli
1/4 cup slivered almonds
salt and pepper to taste

For vinaigrette:
1 tablespoon squeezed lemon juice
2 tablespoons red wine vinegar
2 tablespoons extra virgin olive oil
1 teaspoon poppy seeds
1 teaspoon sugar or honey
dash of salt and pepper

Directions:

1. Cook orzo pasta until al dente. 
2. Meanwhile, place all vinaigrette ingredients in a small tuber-ware bowl. Cover and shake until combined. 
3. Drain pasta, and rinse with cold water to cool off. Place in a medium size bowl and toss in strawberries, broccoli, and almonds gently. 
4. Drizzle with vinaigrette and toss until evenly coated. Season with salt and pepper.
5. Chill in refrigerator until ready to serve.

Makes 4 servings.

Nutrition: Calories 283; Fat 12g; Protein 8g; Carbs 40g; Cholesterol 0mg; Fiber 4g

Baked Gnocchi

I have been on this high protein kick for a while now. It has been going great so far! Although, with high protein I have to watch the fat and carbs. That has been the toughest part. Trying to find something with an adequate amount of protein but not stuffed with calories, fat, and carbs. I do find the protein bars to be quite tasty though, and I still love the protein powder. At the store the other day, I found a strawberry flavored powder and I plan on going back to buy it. I have always thought strawberry milk was delicious. Sometimes even better than chocolate milk. :)

Recently I have been trying to find recipes with lots of protein, and I must say it's been easy. I have a few recipes in stock that have a great amount and I feel better eating what I make, because I know what is in it. Otherwise, I have been doing a lot more snacks and smaller meals. My recent fad is to buy boxes of crackers or bags of peanuts and snack mixes. Then I just measure them out to their servings sizes and place them each in small snack zip lock bags. Those little bags are great because they fit easily in my purse or lunch bag. It also helps make the serving sizes not look so small. :) 

Gnocchi is great. They are little potato dumplings, but they are used mostly in Italian pasta dishes. So yummy!

When the gnocchi float to the top like this, they are done. 

This picture is a lie, because I used too much spinach. Right after this picture I realized this and removed some before adding the gnocchi.

Baked Gnocchi
cooking for le$$ Pasta


Ingredients:
1 package (about 17oz) gnocchi (frozen or vacuum-packed)
1/3 cup olive oil
3 cloves garlic, minced
1 package (10oz) frozen spinach, thawed and squeezed dry
1 can (14oz) diced tomatoes
1 teaspoon Italian seasoning
Salt and Pepper
1/2 cup grated parmesan cheese
1/2 cup shredded mozzarella cheese

Direction:

1. Preheat oven to 350 º. Grease large casserole.
2. Cook gnocchi according to package directions; drain.
3. Meanwhile, heat oil in large heavy skillet or Dutch oven over medium heat. Add garlic; cook and stir 30 seconds. Stir in spinach. Cook, covered, 2 minutes or until spinach wilts. Add tomatoes and seasoning. Season with salt and pepper; cook and stir 5 minutes. Add gnocchi; stir gently.
4. Transfer gnocchi mixture to prepared casserole. Sprinkle with Parmesan and mozzarella cheeses. Bake 20 to 30 minutes or until bubbly and cheese is melted. 

Makes 4 to 6 servings

Nutrition: Calories 225; Fat 12g; Protein 8g; Carb 21g; Cholesterol 14mg; Fiber 2g

Quick and Healthy Pork Tenderloin with Red and Yellow Peppers

This week I have been so tired almost every day. I am blaming it on the allergy medicine that my doctor prescribed me. It makes you drowsy, so I take it before I go to bed, but when I wake up I am just so tired. Why prescribe me an allergy medicine I can't take during the day, when I actually have the allergies?! Well, I have been chugging the coffee and trying to stay active so I can wake up. 

Right now, cooking seems to be the only thing I can look forward to in the next few weeks, until the day my soldier comes home gets closer. :)

Make sure to cut off the sliver skin on the tenderloin, then trim the fat as much as possible. 

Quick and Healthy Pork Tenderloin with Red and Yellow Peppers

adapted from Cooking Light Magazine - Issue January/February 2011 issue

Ingredients:

1 (1pound) pork tenderloin trimmed and cut into 1-inch-thick medallions

1/2 teaspoon kosher salt

1/2 teaspoon ground pepper

1 tablespoon extra virgin olive oil
1 1/2 teaspoons chopped fresh rosemary
4 canned anchovy fillets, drained and mashed (If you do not like anchovy you can substitute 3 tablespoons minced kalamata olives, or 3/4 teaspoons low-sodium soy sauce)
3 garlic cloves, thinly sliced
1 red bell pepper, cut into 1 1/2 inch thick slices
1 yellow bell pepper, cut into 1 1/2 inch thick slices

Directions: 

1. Heat large skillet over medium-high heat. Sprinkle pork with salt and pepper. Add oil to pan; swirl to coat. Add pork to pan; cook for 5 minutes. Reduce heat to medium; turn pork over. 
2. Add 1 teaspoon rosemary, anchovies, garlic, and bell peppers; cook 7 minutes or until peppers are tender and pork is done.
3. Drizzle with vinegar. Top with remaining 1/2 teaspoon rosemary. 

Makes 4 servings (3oz pork and about 1/2 cup bell pepper mixture)

Nutrition: Calories 215; Fat 10.1g; Protein 25.2g; Carb 5g; Fiber 1.4g; Cholesterol 78mg; Sodium 441mg

Hearty Whole Wheat Biscotti

Now I know what happens when I eat unhealthy foods. For the past 5 weeks I have been very diligent about what I eat and my workouts. I'm still working out 5 days a week, and I still count my calories, but I hadn't had a cheat day in all of those weeks. Then yesterday we had a potluck at work. I made mini cupcakes, and they were not healthy, but they were delicious. I will definitely post the recipes soon. Anyways, I decided that yesterday was going to be my cheat day, and I celebrated it well. :) Of course I ate the most veggies and fruit I could, but my calorie intake was a bit more, and cookies were involved. Then today we had a community service type thing for work and I helped with the grilling. My cheat day then kind of turned into a cheat weekend. Well, I realized that as the day goes on I feel groggy, and tired. As much as I love eating cupcakes and greasy hot dogs, I really don't like the hang over the next day. Tomorrow I will be doing a little extra kickboxing. 

This is where you will add a little more flour if your dough is sticky, or just work slowly and press together firmly if it seems too crumbly.

Go Cougs :) :)

Hearty Whole Wheat Biscotti
adapted from Food.com


Ingredients:
2 cups whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
3/4 cup sugar
3 eggs
1 teaspoon vanilla extract
1/4 teaspoon almond extract*
1 cube Baker's Baking white chocolate (or any baking chocolate; optional)

Directions:

1. Mix together dry ingredients.
2. Add remaining ingrediens and mix well.
3. Divide dough in half. On greased baking sheet, form 2 logs about 2in. wide and 13in. long.**
4. Bake for 25 minutes at 350º, then cool on wire rack for 5-10 minutes.
5. Slice with serrated knife at 1/2 inch intervals, lay each piece on it's side.
6. Return to oven for 5-6 minutes, turn pieces over, than cook for another 5-6 minutes. (Time depends on how crunchy you like your biscotti)
7. Cook completely, then brush bottoms with melted chocolate, if using.

*If you do not have almond extract, like me, vanilla extract is a perfect substitue. Almond is stronger than vanilla so double what the directions say, unless the recipe already has strong vanilla. I just added the equivalent of vanilla to almond. Make it 1 1/4 teaspoon vanilla. 

**If you are have trouble handling the dough because of stickiness, add a little more flour, but not more than 1/4 cup. Try oiling your hands or using a rubber spatula and wax paper. If your dough looks a little crumbly, it's okay. Just work slowly and press it together with your hands after mixing all ingredients. Biscotti is a crumbly cookie! :)

Makes 29 cookies

Nutrition: (per cookie with white chocolate) Calories 47; Fat 1g; Carbs 4g; Protein 1g; Cholesterol 18mg; Fiber 0g; 

Chicken Salad with Cranberries & Walnuts

I have mentioned before that a few years ago my husband and I went on a mission to get healthy and lose weight. After six months of working out 5 days a week, and watching my calories to the last gram, I finally reached my goal weight. Then, for the following year I relaxed on my workout schedule and eating habits, but still lost weight slowly. One year and six months after our initial decision to change our ways, I lost 35 pounds. It has been about 11 months since that day, and I am happy to say that I have been able to maintain my weight. Trust me, there were days when I just wanted to annihilate a gallon of ice cream, or 5 slices of pizza. On those bad days, I just remember how I felt before this journey and I know I never want to go back. I have never felt more confident or energetic in my life. 

Well, I have had another journey in the past couple of weeks. I made the decision to up my workout routine and change my eating habits once again. Yes, I feel great at where I am at weight wise, but there are still those little flabby parts I want to get rid of. So, I decided to maintain my weight while gaining muscle. I just want to be a bit more tone. That is where Protein comes in. For almost a month I have been indulging in protein shakes and high protein bars. I know you are probably thinking, "Ew, protein powder." That is what I thought before I actually tried it. The flavored ones, vanilla or chocolate, are actually really tasty. With milk! I tried with water, and it really turned me off. So if you have been wanting to try protein powder, but are a little weary, definitely try it with an 8 oz glass of milk. The chocolate powder makes it taste like chocolate milk. :)

Anyways, the whole reason why I am spilling this out is because yesterday I saw progress in all of this. About three weeks ago I measured my waist, butt, and thighs. The numbers weren't bad, but I knew I could do better. Something to remember when it comes to working out as woman is that sometimes we won't see results on the scale. It always seems easier for men because they can start working out and one week later they are ten pounds down, but maybe you gained a pound. I went through that for sure, and I quit for about two weeks. Now, I am really glad I came back in the game, because these last few weeks have shown me that getting smaller/toned, really has nothing to do with the scale. It's all about the measurements at this point. I have been weighing myself about two or three times a week, and the scale hasn't been moving drastically in either direction. Although, yesterday when I pulled out the tape measure I discovered that I lost an inch on my waist and butt, and a half inch on my thighs! Why am I telling you all this? I have no idea! I guess I am just really excited to see results!

Now go make this delicious chicken salad! :)

Please feel free to cook your own chicken breast and cut it up, I am just really lazy sometimes. :)

Chicken Salad with Cranberries & Walnuts 
adapted from The Yummy Life


Ingredients:
4 cups chopped, cooked chicken or turkey breast
1/2 cup dried cranberries*
1/2 chopped toasted walnuts**
1/2 cup diced celery
1/2 cup low-fat Greek yogurt
1/4 cup light mayonnaise
1 tablespoon honey
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 tablespoons chopped fresh tarragon leaves (or 1 1/2 teaspoons dried)

Directions:

1. In a large bowl, stir together all ingredients until well combined. Serve in a sandwich or on top of a bed of lettuce. Put a dollop on crackers for an easy appetizer. 

Make ahead tip: This will hold for a day or two in the fridge, but yogurt gets absorbed into the chicken/turkey when it sits overnight. Stir in additional yogurt to restore the creamy consistency if eaten the next day. 

If you want a plain chicken salad, just omit the cranberries and nuts.
*Other fruit you can use: grapes or apples.
**Other nuts to use: pecans, sliced almonds, pine nuts, etc. 

Serves 3-4

Nutrition: (perserving 2/3 cups, not including bread) Calories 129; Fat 6g; Carbs 11g; Cholesterol 21mg; Protein 11g; Fiber 1g

Low Calorie Lemon Squares

My first work week went great! I am so excited to start fresh somewhere and actually begin a career path for me. Because I started a new job, my hours are Monday thru Friday, and it looks like my cooking time has been squished into the weekend. It's only Saturday and I have already done two new recipes, and I have two more lined up for tomorrow. I don't mind, but I missed cooking during the week. When I got home, I was tired and just reached for the microwave dinners in my freezer. The one thing I did like was that I was able to search for recipes I wanted, and actually think about what I was going to make. I should start a meal plan. You know, on Sundays just lay out everything I will make during the weekend for the work week, or maybe make something small after work. I have been thinking about doing that kind of thing for a while, but I really don't know where to start. Once I figure out how I want to do it, I'll definitely share my secret! :)

I was out of all-purpose flour, so I used the next best thing I had. White Whole Wheat Flour. The lemon squares tasted delicious, but I am sure if I had used all-purpose it would have come out a bit different. That is what I get for being lazy and not wanting to drive back to the store (which is less than a 2 minute drive).

You can cut in the flour with a pastry blender, or a fork.

Lightened Lemon Squares

Pillsbury Fast and Healthy Cookbook

Ingredients:

Base:

1 2/3 cups all-purpose flour

1/2 cup powdered sugar

3/4 cup margarine or butter, cut into pieces

Filling:

1 (8oz) carton (1 cup) refrigerated or frozen fat-free egg product, thawed, or 4 eggs

2 cups sugar

1/4 cup all-purpose flour

1 teaspoon baking powder

1/4 cup lemon juice

1 tablespoon grated lemon peel

Garnish:

2 tablespoons powdered sugar

Directions:

1. Heat oven to 375º. In large bowl, combine 1 2/3 cups flour and 1/2 cup powdered sugar; mix well. Using a pastry blender or fork, cut in the margarine until mixture resembles coarse crumbs. Press mixture in bottom of ungreased 13x9in pan. 
2. Bake at 375º for 14 to 17 minutes or until the edges are light golden brown. 
3. Meanwhile, in medium bowl, combing all filling ingredients except lemon juice and lemon peel; blend well with a wire whisk or fork. Stir in lemon juice and lemon peel. Pour filling over base.
4. Bake and additional 18 to 25 minutes or until center is just set. Cool 30 minutes or until completely cooled. Sprinkle with 2 tablespoons powdered sugar. Cut into bars

Makes 36 bars.

Nutrition: (per bar) Calories 120; Fat 4g; Cholesterol 0mg; Sodium 70mg; Carb 19g; Fiber 0g; Sugar 13g; Protein 1g

Skinny Chicken and Spinach Calzones

I am in my second day of a new career, and I am enjoying it! It is very different than anything I have ever done, and I am looking forward to learning everything and getting started. This is just the first week of a five week training program, which I am grateful to have. In all of the other jobs I have had, I have never had more than two days of training. Usually I have to hit the ground running. Right now I feel like I'm back in college again. It's been almost two years since I have been in any kind of class room setting, and I am realizing how much I missed school. That is odd, I know. I wouldn't mind going back to school for something. Even though I have my degree, I would still love to take a class. I would really like to take a cooking class. Just for fun, and of course to learn. :)

This recipe really caught my eye when I opened up this cookbook. Of course I love pizza, so why wouldn't I also love calzones? It's a pizza all wrapped up nice and cozy in a easy edible package. So when I saw this recipe for a quick and healthy calzone, I just had to try it out. All of the ingredients are fresh; other than the spinach, but frozen spinach is still pretty fresh. Because everything is fresh, you know what is going into it, so therefore you know how healthy it is.

The hardest part for me was working with the prepackaged dough. The recipe asks for a 10 oz can. So when I was at the store the closest can of dough I found to 10oz was the thin crust. The regular crust was closer to 12 or 13oz. I should have just used the regular. As I was rolling out the dough I was noticing that I couldn't get it to the right size without the risk of stretching the dough too thin, or ripping it. As you can see from one of my pictures below, I rolled one too thin and tried to stretch it over too much filling. It didn't ruin the taste at all, it just wasn't as pretty. So when it comes to the dough, you are more than welcome to make your own, but the pre-made dough is very easy to work with when you buy the right amount! 

The one on the top left is an example of why you shouldn't roll your dough too thin, or try to stuff too much filling. :)

Chicken and Spinach Calzones

Pillsbury Fast and Healthy Cookbook

Ingredients:

1 tablespoon cornmeal, if desired

2 boneless, skinless chicken breast halves, cut into 1/2-inch cubes

1 small onion, chopped

2 cloves garlic, minced

1/2 cup pizza sauce

2 tablespoon grated Romano cheese

2 cups frozen cut leaf spinach, thawed, squeezed to drain and coarsely chopped*

3 oz. mozzarella cheese, cut into 1/4-inch cubes (2/3 cup)

1 (10 oz.) can refrigerated pizza crust

Directions:

1. Heat oven to 425º. Line cookie sheet with foil; spray foil with nonstick cooking spray**. Sprinkle with cornmeal, if using.
2. Spray medium nonstick skillet with cooking spray. Heat over medium-high heat until hot. Add chicken; cook and stir 5 to 6 minutes until no longer pink. Add onion and garlic; cook 1 to 2 minutes or until onion is tender. 
3. Stir in pizza sauce and Romano cheese. Remove from heat; stir in spinach and mozzarella cheese. 
4. Remove pizza dough from can; do not unroll. Cut roll of dough into 4 equal portions. Press or roll each portion into 6 or 7 inch rounds.
5. Spoon 1/4 of spinach mixture onto half of each round. Fold untopped half of dough over filling; press edges together with fork to seal. Place calzones on cookie sheet; reshape into semi-circles if necessary. If desired, spray tops lightly with cooking spray.
6. Bake at 425º for 10 to 15 minutes, or until crusts are golden brown. 

Makes 4 calzones

Nutrition: (per calzones) Calories 370; Fat 9g; Cholesterol 50mg; Sodium 810mg; Carb 41g; Fiber 3g; Sugar 5g; Protein 29g

*To quickly thaw spinach, place in colander or strainer; rinse with warm water until thawed. Squeeze dry with paper towel.

**If you do not have cooking spray, olive or canola oil is a good substitute. Brush the oil on the foil with a pastry brush; also onto the calzones before placing them in the oven. It give gives the crust a good color and crunch.