Serves 6
Ingredients:
2 cans (15 ounce size) black soy beans (Eden Organics makes this)
6 bacon slices -- cut into tiny pieces
1 medium onion -- chopped (optional)
1 tablespoon butter
1/2 teaspoon garlic salt -- to taste (or minced fresh garlic)
1/8 teaspoon black pepper -- to taste
1/4 teaspoon chili powder -- to taste
2 tablespoons heavy cream or chicken broth or water
Directions:
In a large skillet, cook the bacon until done and somewhat crispy. Set aside.
If using onion and fresh garlic, add them to the bacon grease in the pan and saute until tender.
Drain black soy beans. Put them into blender and blend until smooth.
Add butter to the onions in the skillet, let it melt, then add the black soy beans, garlic salt (if fresh garlic was not used), black pepper and chili powder. Mix thoroughly.
Add crumbled bacon into the beans and mix.
Add cream and continue to cook on very low heat for 10 minutes or so.
Serve as side dish, dip, or accompaniment/ingredient for other Mexican dishes
Nutritional Info based on heavy cream instead of broth or water . . .
3.1 Net Carbs per serving
Nutrition Facts
6 Servings
Amount Per Serving
Calories 220.3
Total Fat 13.9 g
Saturated Fat 4.6 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 17.3 mg
Sodium 153.5 mg
Potassium 433.7 mg
Total Carbohydrate 11.7 g
Dietary Fiber 8.6 g
Sugars 1.2 g
Protein 15.2 g
Vitamin A 15.0% Vitamin B-12 2.1% Vitamin B-6 3.1%
Vitamin C 2.9% Vitamin D 1.0% Vitamin E 0.6%
Calcium 10.5% Copper 1.4% Folate 8.1%
Iron 18.5% Magnesium 18.6% Manganese 2.8%
Niacin 4.9% Pantothenic Acid 1.1% Phosphorus 20.9%
Riboflavin 11.1% Selenium 2.8% Thiamin 8.4%
Zinc 19.3%
Wednesday, April 15, 2009
Wednesday, April 8, 2009
Fw: Roasted Asparagus
------ Email ------
This recipe rocks. Jake likes the asparagus really roasted and borderline crispy/french fry-like. :o)
This recipe rocks. Jake likes the asparagus really roasted and borderline crispy/french fry-like. :o)
Ingredients:
1 lb fresh asparagus
Extra virgin olive oil
Salt and fresh ground black pepper to taste
Directions:
1. Preheat oven to 500. Snap a few stalks to determine where u should trim the asparagus.
2. Arrange the spears in a single layer in a shallow baking dish and drizzle with evoo.
3. Toss spears to coat. Roast until tender but still slightly firm, 8-10 mins. Sprinkle with salt and pepper and enjoy.
2 net carbs per serving (1/4 precooked pound)
-Alison B. O'Connor
Walking for a cure for Parkinson's Disease since 2005! For more information, contact me or visit my Personal Page for the Unity Walk at: http://unitywalk09.kintera.org/alison926
Sunday, February 1, 2009
Lemon-Grilled Chicken Breasts
3 tbsp lemon juice
2 tbsp EVOO
2 cloves minced garlic
7 (6-oz.) skinless, boneless chicken breast halves
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
cooking spray
-Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper.
-Prepare grill to medium-high heat (or fire up the Foreman Grill, like I do)
-Place chicken on nonstick grill (if you're not using a Foreman Grill, make sure you oil up your grill rack by rubbing an oil-coated paper towel on the rack . . . carefully, please!); grill for 6 minutes on each side or until done.
Serving size: 1 breast
Calories: 159 Fat: 3.5g (sat 0.7g, mono 1.8g, poly 0.6g)
Protein: 29.5g Carbs: 0.5g Fiber: 0.1g
NET CARBS: 0.4 per chicken breast.
2 tbsp EVOO
2 cloves minced garlic
7 (6-oz.) skinless, boneless chicken breast halves
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
cooking spray
-Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper.
-Prepare grill to medium-high heat (or fire up the Foreman Grill, like I do)
-Place chicken on nonstick grill (if you're not using a Foreman Grill, make sure you oil up your grill rack by rubbing an oil-coated paper towel on the rack . . . carefully, please!); grill for 6 minutes on each side or until done.
Serving size: 1 breast
Calories: 159 Fat: 3.5g (sat 0.7g, mono 1.8g, poly 0.6g)
Protein: 29.5g Carbs: 0.5g Fiber: 0.1g
NET CARBS: 0.4 per chicken breast.
Hearts of Romaine Caeasr Salad with Grilled Chicken
1 lg egg
1/2 tsp freshly ground black pepper
1/4 tsp kosher salt
2 anchovy fillets (optional...ick, it's in the recipe tho. I won't use it!)
2 garlic cloves
1 tbsp lemon juice
1 tbsp EVOO
1 tbsp water
2 heads hearts of romaine lettuce, leaves separated (about 14 oz.)
1 1/2 lemon grilled chicken breasts, sliced thin (see recipe in next entry)
1/4 c grated Parmigiano-Reggiano cheese
-Place egg in a small bowl or coffee mug; cover with boiling water. Let stand 1 minute. Rinse egg with cold water; break egg into a small bowl.
-Combine pepper through garlic in a food processor or blender; process until minced. Add egg and juice; process 1 minute or until thick. Gradually add oil and water, processing until blended.
-Combine lettuce and chicken and egg mixture in a large bowl; toss gently. Sprinkle cheese over the individual helpings.
Makes 4 servings.
1/2 tsp freshly ground black pepper
1/4 tsp kosher salt
2 anchovy fillets (optional...ick, it's in the recipe tho. I won't use it!)
2 garlic cloves
1 tbsp lemon juice
1 tbsp EVOO
1 tbsp water
2 heads hearts of romaine lettuce, leaves separated (about 14 oz.)
1 1/2 lemon grilled chicken breasts, sliced thin (see recipe in next entry)
1/4 c grated Parmigiano-Reggiano cheese
-Place egg in a small bowl or coffee mug; cover with boiling water. Let stand 1 minute. Rinse egg with cold water; break egg into a small bowl.
-Combine pepper through garlic in a food processor or blender; process until minced. Add egg and juice; process 1 minute or until thick. Gradually add oil and water, processing until blended.
-Combine lettuce and chicken and egg mixture in a large bowl; toss gently. Sprinkle cheese over the individual helpings.
Makes 4 servings.
Chicken Baked in White Wine Marinade
1 c dry white wine (not WHINE. thanks for catching that Jen. I still stand by my assertion that it was homophonically correct. Pbbbbbbt.)
1 c sliced onion
1 tsp chopped fresh thyme
4 (8 ounce) bone-in chicken breast halves (ie: split breasts)
2 cloves minced garlic
1 bay leaf
1/2 tsp salt
1/4 tsp freshly ground black pepper
-Combine first 6 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 4 hours or up to 24 hours, turning occasionally.
-Preheat oven to 375.
-Place the chicken, skin side up, in an 11x7-inch baking dish. Pour marinade over chicken. Cover and bake at 375 for 20 minutes. Uncover and bake an additional 40 minutes or until done. Discard skin, bay leaf, and marinade. Sprinkle chicken with salt and pepper.
Calories: 184 Fat: 3.8g (sat 1.1g, mono 1.3g, poly 0.8g)
Protein: 33.2g Carbs: 2.1g Fiber: 0.3g
NET CARBS: 1.8g
1 c sliced onion
1 tsp chopped fresh thyme
4 (8 ounce) bone-in chicken breast halves (ie: split breasts)
2 cloves minced garlic
1 bay leaf
1/2 tsp salt
1/4 tsp freshly ground black pepper
-Combine first 6 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 4 hours or up to 24 hours, turning occasionally.
-Preheat oven to 375.
-Place the chicken, skin side up, in an 11x7-inch baking dish. Pour marinade over chicken. Cover and bake at 375 for 20 minutes. Uncover and bake an additional 40 minutes or until done. Discard skin, bay leaf, and marinade. Sprinkle chicken with salt and pepper.
Calories: 184 Fat: 3.8g (sat 1.1g, mono 1.3g, poly 0.8g)
Protein: 33.2g Carbs: 2.1g Fiber: 0.3g
NET CARBS: 1.8g
Pot Roast (Slow Cooker)
4-5 lb beef roast
oil
1 packet dry onion soup mix
1 can beef broth
Brown the roast on all sides, then put the roast in the slow cooker. Add the packet of onion soup and can of beef broth. Set to low and let cook for 8-10 hours. Yummy!
oil
1 packet dry onion soup mix
1 can beef broth
Brown the roast on all sides, then put the roast in the slow cooker. Add the packet of onion soup and can of beef broth. Set to low and let cook for 8-10 hours. Yummy!
Turkey Cutlets with Pancetta Sage Sauce
1 1/2 lbs turkey breast cutlets (about 8)
1/2 tsp salt
1/8 tsp freshly ground black pepper
cooking spray
1/3 c thinly sliced pancetta (about 1 oz)
2 tbsp thinly sliced fresh sage (I would just chiffonade it)
3/4 c white wine
1/2 c reduced sodium chicken broth
2 tbsp butter, cut up into small pieces
-Sprinkle turkey with salt and pepper. Heat a large nonstick skillet over medium heat. Coat with cooking spray. Add half of turkey to pan; cook 1 minute on each side or until browned and done. Repeat procedure with remaining turkey; keep warm.
-Add pancetta and sage to pan; cook 3 minutes or until pancetta is browned, stirring occasionally. Add wine; bring to a boil. Cook until reduced to 1/2 c (about 3 minutes). Add broth; bring to boil. Cook until liquid is reduced to about 2/3 c (about 2 minutes). Remove pan from heat, stir in butter. Serve sauce over turkey.
Calories: 269 Fat: 9.1 g (sat 5g, mono 2.7g, poly 0.8g)
Protein: 43.1g Carbs: 0.8g Fiber: 0g
NET CARBS PER SERVING: 0.8g
1/2 tsp salt
1/8 tsp freshly ground black pepper
cooking spray
1/3 c thinly sliced pancetta (about 1 oz)
2 tbsp thinly sliced fresh sage (I would just chiffonade it)
3/4 c white wine
1/2 c reduced sodium chicken broth
2 tbsp butter, cut up into small pieces
-Sprinkle turkey with salt and pepper. Heat a large nonstick skillet over medium heat. Coat with cooking spray. Add half of turkey to pan; cook 1 minute on each side or until browned and done. Repeat procedure with remaining turkey; keep warm.
-Add pancetta and sage to pan; cook 3 minutes or until pancetta is browned, stirring occasionally. Add wine; bring to a boil. Cook until reduced to 1/2 c (about 3 minutes). Add broth; bring to boil. Cook until liquid is reduced to about 2/3 c (about 2 minutes). Remove pan from heat, stir in butter. Serve sauce over turkey.
Calories: 269 Fat: 9.1 g (sat 5g, mono 2.7g, poly 0.8g)
Protein: 43.1g Carbs: 0.8g Fiber: 0g
NET CARBS PER SERVING: 0.8g
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