Artichokes alla Romana

Artichokes alla Romana
Servings: 4 
Prep time: 30 mins; cooking time: 90 mins
Calories/serving: 140 calories,
 4g fat (1g Sat, 2g Mono)
20g carb, 6g protein

 

 

 

 

 

Ingredients

  • 2 cups fresh breadcrumbs, preferably whole wheat (whole meal)
  • 1 tablespoon olive oil
  • 4 large artichokes
  • 2 lemons, halved
  • 1/3 cup grated Parmesan cheese
  • 3 garlic cloves, finely chopped
  • 2 tablespoons finely chopped fresh flat-leaf (Italian) parsley
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup plus 2 to 4 tablespoons vegetable stock
  • 1/2 cup dry white wine
  • 1 tablespoon minced shallot
  • 1 teaspoon chopped fresh oregano

 

Directions

  1. Preheat the oven to 400 F. In a bowl, combine the breadcrumbs and olive oil and coat. Place the crumbs in a baking pan and bake about 8-10 minutes.
  2. Working with 1 artichoke at a time, trim the stem flush with the base. Cut off the top third of the leaves and any remaining thorns ...

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Posted Wednesday, Dec. 10, 2014 by Michael Gonzales in Recipes, Appetizers, Side Dish

 
 
 

Broccoli, Ham & Pasta Salad

Broccoli, Ham & Pasta Salad
Servings: 5 (2 cups each),
Prep time: 20 mins; refrigeration time: 30 mins
Nutrition/serving: 306 calories,
7g fat (2g sat, 2g mono), 6g fiber
46g carbohydrates, 19g protein

 

 

 

 

 

 

 

 

INGREDIENTS

CREAMY HERBED DRESSING

  • 1/2 cup low-fat mayonnaise
  • 1/3 cup nonfat plain yogurt
  • 1/4 cup reduced-fat sour cream
  • 3 tablespoons rice vinegar or white-wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey, or more to taste
  • 1 1/2 teaspoons dried minced onion or dried chopped chives
  • 1 1/4 teaspoons dried tarragon or dill
  • 1/2 teaspoon onion salt or celery salt or 1/4 teaspoon of each
  • White pepper to taste

SALAD

  • 3 cups cooked whole-wheat fusilli or similar pasta (about 6 ounces dry)
  • 4 cups chopped broccoli florets (about 1 1/2 large heads)
  • 1 1/2 cups diced ham (8 ounces), preferably reduced-sodium
  • 1 large red or yellow bell pepper (or a combination), diced ...

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Posted Monday, May 19, 2014 by Michael Gonzales in Recipes, Appetizers

 
 
 

Baked Buffalo Wings

Baked Buffalo Wings
Servings: 9 (2 wings/ serving),
Prep time: 35 min; cooking time: 20-25 min
Nutrition/serving: 205 calories,
5g fat, 2g carbohydrates, 11g protein
  

 

  

 

 

 

 

Ingredients

  • 3 lbs (about 18) chicken wings
  • 1/2 cup + 5 tbsp Cyrstal Louisiana hot sauce
  • 2 tbsp oregano
  • 1 tbsp cayenne pepper (add additional 1-2 tbsp for more heat)
  • 4 tsp paprika
  • 1 tbsp garlic powder
  • 1 tbsp chili powder
  • sea salt and fresh pepper
  • 2 celery stalks, sliced into strips
  • 2 carrots, peeled and sliced into strips
  • low fat blue cheese or Ranch dressing

Instructions

  1. In a large bowl or large ziplock bag, combine chicken, 5 tbsp hot sauce, oregano, paprika, garlic powder, chili powder, sea salt and pepper. Mix well and let marinate for 30 minutes (For extra flavor marinate overnight).
  2. Place wings on a broiler rack and broil on low, for about 10-12 minutes on each side. 
  3. While chicken cooks, heat 1/2 ...

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Posted Monday, Jan. 27, 2014 by Michael Gonzales in Recipes, Appetizers, Entrees

 
 
 

Artichoke Dip

Artichoke Dip
Servings: 6 (1/2cup servings),
Prep time: 5 min; total time: 25 min
Nutrition/serving: 159 calories,
9g fat (4g sat, 2g mono, 1g poly)
23mg cholesterol,684mg sodium, 268mg calcium
9g carbohydrates, 11g protein
  

 

 

 

 

 

 

 

Ingredients

  • 1 (14-ounce) can artichoke hearts, drained and chopped
  • 1/2 cup reduced-fat mayonnaise
  • 1/2 cup light cream cheese
  • 3/4 cup grated Parmesan cheese, divided
  • 1 cup part-skim shredded mozzarella, divided
  • 1/2 teaspoon garlic salt
  • 1/2 teaspoon pepper
  • 1 tablespoon chopped scallions
  • 1 tablespoon chopped fresh flat-leaf parsley

Instructions

  1. Preheat oven to 350°. Combine the artichokes, mayonnaise, cream cheese, 1/2 cup Parmesan, 3/4 cup mozzarella, garlic salt, pepper, scallions, and parsley in a bowl; transfer to baking dish.
  2.  Top with remaining Parmesan and mozzarella; bake 20–30 minutes or until golden and bubbling.

 

Sourced from health.com

 

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Posted Monday, Jan. 27, 2014 by Michael Gonzales in Recipes, Appetizers