Monday, February 28, 2011
1 jumbo sweet onion, not peeled
1 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
1/2 cup fat-free liquid egg substitute (like Original Egg Beaters)
1/4 tsp. seasoned salt (like the one by Lawry's)
1/4 tsp. garlic powder
1/8 tsp. black pepper
3 tbsp. fat-free mayonnaise
2 tsp. ketchup
1/8 tsp. seasoned salt
dash chili powder
Preheat oven to 400 degrees. Combine ground cereal with the seasoned salt, garlic powder, and pepper. Mix well and set aside.
Cut the top half-inch of the onion off (from the pointy side, not the flat one). Leaving the root (bottom) intact, carefully peel the outside layer off.
Next, starting from the top, carefully cut the onion down and across the middle, stopping about a half-inch from the root. Repeat to make a criss-cross, cutting the onion down the middle again and stopping a half-inch from the bottom. You should now have 4 sections still attached at the bottom. Cut each of those sections down the middle (from the top), again stopping before you get to the root.
Place the onion, cut side up, in a large bowl, and cover completely with ice water. Allow to sit for 5 - 10 minutes, or until "petals" open up. (You can use your hands to gently help pry them open once they've been soaking for several minutes.) Remove the onion, and dry both the onion and the bowl.
Once both are dry, place the onion back in the bowl, with the petals up. Pour the egg substitute evenly over it, making sure to get in between all the petals (use your hands to separate them). Swirl egg substitute around so the bottom and sides of the onion get coated. Then flip the onion over to drain excess egg substitute. The entire surface of the onion should be covered lightly with egg substitute. Transfer onion to a separate, dry bowl. (You'll likely have about half the egg substitute left in the first bowl.)
Slowly sprinkle ground cereal mixture evenly over the onion, making sure to thoroughly coat each petal -- again, use your hands to separate them -- flipping the onion upside-down once you're almost done coating, so that the entire surface gets coated in crumbs. (If needed, spread a little more egg substitute on any dry spots to get the crumbs to stick.) Spray a baking dish with nonstick spray, and place the onion in it with the petals facing up.
Place dish in the oven and bake for about 40 minutes (until outside is crispy and inside is soft). Meanwhile, combine sauce ingredients. When onion is done, allow it to cool slightly. If you like, carefully cut out the center of the onion (so petals are easy to remove). Serve with sauce and enjoy! MAKES 2 SERVINGS
Thursday, February 10, 2011
1 15 oz. can chickpeas, drained and rinsed
1/2 cup scallions, roughly chopped
1 tsp ground cumin
1 tsp fresh ground black pepper
a dash of salt
2 tbsp Worcestershire sauce
3/4 lb ground turkey breast 99 % fat free
In a food processor, combine chickpeas, scallions, cumin, pepper, salt and Worcestershire sauce. Pulse until smooth.
Add chickpea mixture to turkey and mix by hand until combined.
Form into patties and cook burgers in large skillet over medium- high heat. Cook 4 -6 minutes on each side.
Serve on whole-wheat buns, topped with spinach, tomatoes, onions and Dijon Mustard.
Clean Eating Magazine Jan/Feb. 2009 issue.
Sunday, February 6, 2011
- 1/3 cup natural creamy peanut butter
- 1/4 cup warm water
- 2 teaspoons sugar
- 2 teaspoons rice vinegar
- 1/4 to 1/2 teaspoon crushed red pepper
- 2 teaspoons canola oil
- 12 ounces skinless boneless chicken breast, cut into bite-size pieces
- 1/2 cup very thinly sliced green onion
- 2 cloves garlic, minced
- Nonstick cooking spray
- 1 recipe Thin Crust Pizza Dough
- 1 cup red sweet pepper, cut into thin strips
- 1/2 cup shredded part-skim mozzarella cheese
- 1/2 cup chopped cilantro
Preheat oven to 475°F. In a small bowl combine peanut butter, water, sugar, rice vinegar, and crushed red pepper. Set aside.
In a medium skillet heat oil over medium heat. Add chicken; cook and stir until no pink remains. Add green onion and garlic; cook 1 minute more. Turn heat to low; add 2 tablespoons of the peanut butter mixture (set the rest aside). Mix until chicken is coated; remove from heat.
Coat a 12 to 14-inch pizza pan, large cookie sheet or pizza screen with nonstick spray. Roll out Thin Crust Pizza Dough according to dough recipe. Slide onto prepared pan. Spread dough with remaining peanut sauce, adding water if needed to make it of spreading consistency. Top with chicken mixture, red pepper strips, and cheese.
Bake 11 to 14 minutes or until cheese is melted and crust starts to brown. Remove from oven and sprinkle with cilantro. Slice into 8 slices. Serve immediately.
- Servings Per Recipe 8 (1-slice) servings
- Total Fat (g)11,
- Saturated Fat (g)2,
- Monounsaturated Fat (g)2,
- Polyunsaturated Fat (g)1,
- Cholesterol (mg)29,
- Sodium (mg)190,
- Carbohydrate (g)31,
- Total Sugar (g)3,
- Fiber (g)2,
- Protein (g)19,
- Vitamin C (DV%)51,
- Calcium (DV%)8,
- Iron (DV%)14,
- Percent Daily Values are based on a 2,000 calorie diet