Katey's Tomato Viniagrette

Tomato vinegarette... for one... or to share.. super super easy

really low cal & delish, eat the whole thing if you want ...no guilt

dice up 1-2 nice dark red tomato or a container of cherry/grape tomatos

crush em up a bit so you have a bowl full of juicy goodness

add a few tsp- as much as you like.. of the vinegar of your choosing... I like lots in mine & usually use like a 1/4 cup w 2 tomatos... and i like lots of different kinds of vinegar so I swap it around a lot... flavored rice vinegar rocks & lots of variations never boring

add some cracked pepper & whatever other spices you enjoy in this... very customizable...

throw it over a bowl of leafy greens, toss in some shredded carrot, fruit if that's your thing... whatever u like in a salad... this tomato vinegarette is too good.

I have been looking for healthier holiday cookies this year and these are sounding pretty enticing to me. Modifications for my needs are in parentheses but these don't need much changed.

Nana’s Creole Pecan Cake Bars

From EatingWell: November/December 2010

4.2 out of 5 stars based on 22 reviews

These decadent pecan date bars are a bite-size alternative to holiday pecan pie.

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READER'S COMMENT:

"We love this recipe so much that friends and family want to try it many other ways. So far the original is king but replacing the raisins with tart dry cherries, adding one cup of semi-sweet chocolate chunks and reducing the pecans to 2...

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4 dozen bars

Active Time: 30 minutes

Total Time: 2 hours

Nutrition Profile

Ingredients

• 1 cup all-purpose flour (I use King Arthur gluten free flour)
  
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 cup unsalted butter, at room temperature
• 2 cups packed light brown sugar (I will use evaporate cane sugar and a little molasses instead, I think)
  
• 3 large eggs, at room temperature (see Tip)
• 1 teaspoon vanilla extract
• 1 teaspoon ground cinnamon
• 1 teaspoon freshly grated nutmeg
• 3 cups chopped pecans
• 1 cup raisins, preferably golden
• 1 cup finely chopped pitted dates

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Preparation

1. Preheat oven to 300°F. Coat the bottom and sides of a large (17-by-12-inch) baking sheet with cooking spray, then line with parchment paper.
2. Sift flour, baking powder and salt together in a medium bowl.
3. Cream butter and sugar in a mixing bowl with an electric mixer on medium-high speed. Add eggs one at a time and beat until creamy. Add vanilla and beat until combined.
4. Add half the flour mixture to the creamed mixture and stir until well combined. Add cinnamon and nutmeg; stir until blended into the mixture completely. Add pecans, raisins and dates to the rest of the flour mixture. (Coating the dried fruit and nuts helps distribute them in the mix.) Stir the flour-coated fruit and nuts into the batter. Do not overstir. Evenly spread the batter into the prepared baking pan with a spatula. (Coat the spatula with cooking spray, if necessary, to make spreading easier.)
5. Bake for 45 minutes. Run a knife around the edges of the pan to loosen the sides. Cool in the pan on a wire rack for 45 minutes. Invert onto a large cutting board and remove the parchment. Cut into 48 squares.

Tips & Notes

• Make Ahead Tip: Store airtight for up to 3 days or freeze for up to 3 months. | Equipment: 17-by-12-inch baking sheet, parchment paper

• Tip: To bring an egg to room temperature, set it on the counter for 15 minutes or submerge it (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes.

Nutrition

Per bar: 132 calories; 7 g fat (2 g sat, 3 g mono); 18 mg cholesterol; 17 g carbohydrates; 9 g added sugars; 1 g protein; 1 g fiber; 43 mg sodium; 90 mg potassium.

1 Carbohydrate Serving

Exchanges: 1 carbohydrate (other), 1 1/2 fat

SOURCE: http://www.eatingwell.com/recipes/pecan_cake_bars.html

Cheddar Cauliflower Soup

I substituted low-sodium chicken broth for the water, only used 1 c. cheddar, doubled the salt/pepper/bay leaves. Added paprika, cayenne and nutmeg and low-fat, organic turkey bacon which I crumbled and blended into the soup at the end.

8 servings, 1 cup each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Healthy weight | High calcium

Ingredients

• 2 tablespoons extra-virgin olive oil
• 2 large leeks, white and light green parts only, thinly sliced and rinsed
• 4 cups chopped cauliflower florets (from 1 medium head)
• 2 1/2 cups low-fat milk, divided
• 2 cups water
• 1 bay leaf
• 1 teaspoon salt
• 1/2 teaspoon white or black pepper
• 3 tablespoons all-purpose flour
• 1 1/2 cups extra-sharp Cheddar cheese
• 1 tablespoon lemon juice

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Preparation

1. Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes.
2. Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat. Stir in cheese and lemon juice.

Nutrition

Per serving: 186 calories; 11 g fat (5 g sat, 3 g mono); 27 mg cholesterol; 0 g added sugars; 10 g protein; 2 g fiber; 488 mg sodium; 198 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Calcium (27% dv), Vitamin A (15% dv).

1 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 low-fat milk, 1 high-fat meat

Hungarian Beef Goulash 8 hours

Hungarian Beef Goulash

From EatingWell: January/February 2008

3.7 out of 5 stars based on 102 reviews

This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.

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READER'S COMMENT:

"I put everything in the crockpot together, didn't see a need to do part in pan first. I also didn't do cornstarch. I didn't have caraway so I used a bit of cumin. It came out okay, not my favorite but edible. "

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8 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 4 1/2-8 hours

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

Ingredients

• 2 pounds beef stew meat, (such as chuck), trimmed and cubed
• 2 teaspoons caraway seeds
• 1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1 large or 2 medium onions, chopped
• 1 small red bell pepper, chopped
• 1 14-ounce can diced tomatoes
• 1 14-ounce can reduced-sodium beef broth
• 1 teaspoon Worcestershire sauce
• 3 cloves garlic, minced
• 2 bay leaves
• 1 tablespoon cornstarch mixed with 2 tablespoons water
• 2 tablespoons chopped fresh parsley

Preparation

1. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
2. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
3. Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

• Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.

Nutrition

Per serving: 180 calories; 5 g fat (2 g sat, 2 g mono); 48 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 250 mg sodium; 298 mg potassium.

Nutrition Bonus: Zinc (40% daily value), Vitamin C (35% dv), Vitamin A (25% dv), Iron (15% dv).

Exchanges: 1 vegetable, 3 lean meat

Coffee-Braised Pot Roast with Caramelized Onions 8 hours

Coffee-Braised Pot Roast with Caramelized Onions

From EatingWell: Fall 2004, October 1998, The Essential EatingWell Cookbook (2004) —

4.3 out of 5 stars based on 67 reviews

This recipe is reminiscent of a pot roast made with onion-soup mix, but the flavors are true and puree--and nobody misses the excess sodium. (For a slow-cooker variation, see below.)

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READER'S COMMENT:

"My extended family absolutely adores this! I have meddled with the recipe to add bacon (4 oz diced), beer (1/2 bottle hearty ale) and mushrooms (8 oz sliced).

10 servings, about 3 ounces meat & 1/3 cup gravy each

Active Time: 20 minutes

Total Time: 3 1/4 hours

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

Ingredients

• 1 4-pound beef chuck roast, (see Ingredient note), trimmed of fat
• 1/2 teaspoon salt, or to taste
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil, divided
• 2 large onions, halved and thinly sliced (4 cups)
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• 3/4 cup strong brewed coffee
• 2 tablespoons balsamic vinegar
• 2 tablespoons cornstarch mixed with 2 tablespoons water

Preparation

1. Preheat oven to 300°F.
2. Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer to a plate.
3. Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.
4. Braise the beef in the oven until fork-tender but not falling apart, 2 1/2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.
5. Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

• Ingredient Note: Although it is not the leanest cut of beef, chuck is still our choice for pot roast because it doesn't dry out during braising. You will find pockets of fat as you carve it, but they are easy to remove.

• Slow-Cooker Variation: In Step 2, transfer the browned beef to a slow cooker. In Step 3, use just 1/2 cup coffee. Add the onion mixture to the slow cooker. In Step 4, cover and cook until beef is tender, 4 1/2 to 5 hours on High or 7 to 8 hours on Low. In Step 5, pour the liquid into a medium saucepan and continue as directed.

Nutrition

Per serving: 252 calories; 6 g fat (2 g sat, 6 g mono); 67 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 32 g protein; 0 g fiber; 99 mg sodium; 49 mg potassium.

Exchanges: 1/2 vegetable, 4 lean meat

Thumbprint Cookies

My grandmother always made thumbprint cookies for Christmas and I was looking for a healthier recipe. I'll be giving this one a try.

Fig ‘n’ Flax Thumbprint Cookies

From EatingWell: November/December 2009

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Your rating: None Average: 4.6 (17 votes)

We love how the ground flax adds a nutty flavor and the brown sugar caramelizes on the outside of these thumbprint cookies. Fig preserves make this cookie special; other fruit preserves could be used as well.

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READER'S COMMENT:

"OMG! as my daughter would say! I feel like I have died and gone to heaven! I love Flax anything and this recipe looks amazing. Thank you for the recipe. I cannot wait to try it. "

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2 1/2 dozen cookies

Active Time: 45 minutes

Total Time: 1 1/4 hours

Nutrition Profile

Ingredients

• 1/2 cup unsalted butter, at room temperature
• 1/2 cup packed dark brown sugar, divided
• 1 large egg, separated
• 1 teaspoon vanilla extract
• 1/2 cup whole-wheat flour
• 1/2 cup all-purpose flour
• 2 tablespoons plus 1/4 cup ground flaxseeds (see Note), divided
• 1/4 teaspoon cream of tartar
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon salt
• 1/2 cup fruit preserves
  

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Preparation

1. Preheat oven to 350°F. Line a large baking sheet with parchment paper or a nonstick baking mat.
2. Beat butter and 1/4 cup brown sugar in a medium bowl with an electric mixer on medium-high speed until creamy. Add egg yolk and vanilla and beat until combined.
3. Whisk whole-wheat flour, all-purpose flour, 2 tablespoons ground flaxseeds, cream of tartar, cinnamon, nutmeg and salt in another bowl. Slowly add the flour mixture to the batter and beat on low until just combined, scraping down the sides as needed.
4. Place the egg white in a small bowl. Combine the remaining 1/4 cup each brown sugar and ground flaxseeds in a shallow dish. Roll slightly rounded teaspoons of dough into balls. Dip one ball at a time into the egg white and then roll in the sugar mixture. Place 2 inches apart on the prepared baking sheet. Press your thumb (or index finger) into the middle of each cookie and spoon enough preserves (about 1/4 teaspoon) into the well to fill it.
5. Bake the cookies in batches until set, 15 to 17 minutes. Transfer to a wire rack to cool.

Tips & Notes

• Make Ahead Tip: Store in an airtight container for up to 5 days. Or bake with no preserves and reduce baking time to 12 to 14 minutes; freeze the unfilled cookies for up to 3 months. Defrost at room temperature before filling with preserves.

• Ingredient Notes: Look for ground flaxseeds (or flax meal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.

Nutrition

80 calories; 4 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 11 g carbohydrates; 1 g protein; 1 g fiber; 14 mg sodium; 35 mg potassium.

1 Carbohydrate Serving

Exchanges: 1 other carbohydrate, 1 fat