Baked Southwest Egg Rolls

After making my Baked Mozzarella Sticks, I was inspired to make more egg roll wrapper meals.  I've always loved Southwest Egg Rolls in restaurants, but know they are sinful for my health.  I decided to make my version of Southwest Egg Rolls, using healthy ingredients and baking them instead of frying.  These would make a great appetizer (great for fall football games!) or serve them as a vegetarian meal (that's what I did).  They were so good.  I'm looking forward to leftovers for lunch tomorrow. 

Ingredients:
2 Cups Frozen Corn, Thawed
1 Can (15 oz) Black Beans, Rinsed and Drained
1 Bag (10 oz) Frozen Chopped Spinach, Thawed and Squeezed Dry
2 Cups Shredded Mexi-blend cheese (Low or Non-Fat)
1 Can (4 oz) Diced Green Chilies, Drained
2 Tbsp. Chives (Green Onions)

2 Tbsp. Dried Cilantro (or 1/4 Cup Fresh Cilantro)
1 tsp. Cumin (Ground)
1 tsp. Chili Powder
1 tsp. Black Pepper
1 Package Egg Roll Wrappers, Room Temperature

Directions:
1.  Preheat oven to 400 degrees.  Combine all ingredients (minus the egg roll wrappers) in a large bowl and stir well thoroughly mix.  

2.  Lay an egg roll wrapper out on a work surface so that one of the corners is pointing toward you and put a large spoonful (about 1/4 cup) of the filling in the center.  

3.  Fold the tip closest to you up over the filling snugly.  You can add a few drops of water to make it stick better.

4.  Carefully (here is where it can sometimes break), fold the right and left sides in to the center (use a bit of water again if you desire).  

5.  Roll up the wrap and use a bit of water to seal it.  Repeat with the remaining filling and wraps.6.  Place the sealed egg rolls on the baking sheet (sprayed with cooking spray) seam side down.   Spray a little cooking spray on top of the egg rolls.

7.  Bake at 400 for 12-17 minutes, or until lightly brown, turning halfway through baking.  

Serve immediately, warm with fresh salsa and ranch sour cream dip.   

Enjoy!

Golden-Crusted Brussels Sprouts

I have to share this recipe with you for an absolutely delicious side dish.  Brussels sprouts are a fairly new love of mine and this recipe is so simple, easy, and healthy.  Plus, there are only 4-5 ingredients.  I have been making these often in the winter, ever since I had them prepared similarly at my friend Lindsay's--her also-awesome food blog is here.

Ingredients:
24 Brussels Sprouts, rinsed well
2 Tbsp. Olive Oil, divided
Sea Salt and Black Pepper, to taste
Parmesan Cheese, optional

Directions:
1.  Cut each Brussels Sprout in half, length-wise.  Drizzle 1 Tbsp olive oil over brussels sprouts and rub in.  Sprinkle with sea salt and pepper.
2.  Heat remaining 1 Tbsp. oil in extra-large skillet over medium-low heat.  Add in brussels sprouts, face-down, and cook for 4-5 minutes, or until lightly browned.  Stir them a bit and cook for 1-2 minutes longer.  Remove from heat and serve immediately (sprinkled with Parmesan cheese if you prefer).

Enjoy!

Cauliflower-Crust Pizza

I love Pizza.  Let's just get that straight.  I also like to eat healthily, so I was so excited to see a recipe for pizza with a cauliflower crust.  That's right folks, a light, vegetable, low-carb, natually gluten-free crust.  Beth's blog, eat. drink. smile. was the inspiration for this Cauliflower Crust Pizza.  I've modified her recipe by preparing the cauliflower a little differently (mashing instead of "ricing") and it worked great.  This meal is loaded with veggies, herbs, healthy cheese, and lots of yumminess.  It has also reminded me that I haven't posted my awesome Mashed Cauliflower recipe yet (note to self to do so soon).

This recipe makes 2, 9" pizza crusts.  So, feel free to follow the recipe as is for two pizzas.  However, if you are looking for just one pizza, then do half of everything.  If you still want to use the entire head of cauliflower though, I recommend making some Mashed Cauliflower with the other half of the cauliflower and saving it for the next day.

Ingredients:
Yields 2 - 9" Pizza Crust
1 Large Head of Cauliflower
2 Cups Shredded Low-Fat Mozzarella Cheese (or Italian Blend)
2 Egg Whites
2 tsp. Dried Oregano
2 tsp. Garlic Powder
2 tsp. Dried Basil
Extra-Virgin Olive Oil, optional
*Pizza Sauce (or plain tomato sauce with garlic/oregano/basil added), Shredded Cheese, and Your Choice of Toppings

Directions:
1.  Remove stems and leaves from cauliflower.
Chop the florets into small chunks.
2.  In a saucepan over medium-high heat, bring 1 cup of water to a boil.  Add in cauliflower and cook for about 10-15 minutes, or until cauliflower is tender.  Drain cauliflower.
3.  Using a potato masher (or food processor), mash up the cauliflower.  Don't over-mash (or over-pulse) as you want texture and for it not to be a complete puree.
4.  Preheat oven to 450 degrees.  Spray a baking sheet with non-stick cooking spray.
5.  In a medium bowl, stir together 1 Cup of the mashed cauliflower, egg white, and cheese.  Stir in the oregano, garlic, and basil.
6.  Spread mixture into a 9" circle on the baking sheet.  Brush olive oil over the top of the mixture (optional).
7.  Bake at 450 for 15 minutes, or until lightly browned.

8.  Remove from oven.  Add sauce to crust, toppings (I used diced tomatoes and my Spinach and Artichoke Dip/Spread on one and ham/pineapple/pizza sauce on the other), and cheese.
9.  Bake at 450 for 5-10 minutes, or until cheese is melted.

Serve immediately and enjoy!

Healthy Tomato Pasta Sauce

I'll admit it, I usually just buy pre-made pasta sauce.  However, I wanted to try to make my own, to make it healthier with a variety of organic veggies and reduced sodium (store-bought always have so much sodium).  I adapted a recipe from Jamie Oliver below.  This recipe makes quite a bit of sauce (13-14 cups worth), so have some freezer bags on hand to freeze some (or store in the refrigerator if eating within the month).  This sauce makes for a quick and easy (and healthy) meal topped over whole-wheat pasta with fresh Parmesan cheese on top.  Or, you can use this sauce as a pizza sauce or as a base for Lasagna, Chicken Cacciatore, soup, or a number of other meals.  Feel free to change up the recipe a bit, by adding in some fresh mushrooms, zucchini, or whatever else you think sounds good!  Hope you like it!

Ingredients:

1 Tbsp. Olive Oil

2 Celery Stalks, Chopped

2 Red Bell Peppers, Chopped
2 Carrots, Grated
3 Tbsp. Minced Onion
3 Tbsp. Minced Garlic
1 Small Butternut Squash, peeled, seeds scooped, and grated or cubed
2 - 28 oz Cans Plum Tomatoes (or use 1 1/2 lbs Fresh Tomatoes + 1 Cup Water)
2 Cups Water
1/4 Cup Dry Red Wine
2 Tbsp. Dried Oregano (or 1/4 Cup Fresh)

2 Tbsp. Dried Basil (or 1/4 Cup Fresh)

Sea Salt
Black Pepper

Directions:
1.  In large stockpot, heat olive oil over medium-high heat.  Stir in celery, red pepper, and carrots.  Add onion and garlic and heat for 15 minutes, stirring occasionally.
2.  Add butternut squash to pan.  Stir in tomatoes, water, and wine.  Bring to a boil.

3.  Reduce heat to low and stir in the oregano and basil. Simmer for 40-45 minutes.
4.  Cool then use immersion blender (or regular blender, working in batches) to blend the sauce until smooth.
5.  Season to taste with sea salt and pepper.



Enjoy over whole-wheat pasta for a healthy meal!

Asian Chicken Salad

I was in the mood for something Asian-flavored with peanut sauce (I love peanut sauce and well, all things peanut butter), so decided to try to perfect a Asian Chicken Salad.  Using a combination of chopped peanuts and a soy and vinegar dressing with peanut butter, it has just the right amount of peanut flavor.  I added a little bit of Sriracha sauce, to give it a little kick.  Feel free to add more of it for more spice, but what I added was just enough to give a little flavor (but wasn't spicy at all).

The result is a colorful chicken salad packed with a lot of flavor.  And you can't ignore the nutritional benefits of this salad.  Cabbage is loaded with Vitamins A, B, C, E, and K, fiber, folate, and low in calories.  Bell peppers are loaded with Vitamins A & C and antioxidants and carrots provide carotenoids and Vitamins A, K, and C.

If you want to go vegetarian, you can simply leave out the chicken.  You can also use any type of cabbage you'd like--green is most popular, but I used red cabbage (has more antioxidants and basically, is prettier)  in this recipe.


Ingredients:
Salad:
6-8 Cups Red Cabbage, Shredded (1 head cabbage)
2 Red Bell Peppers, Cut Into Strips
3/4 Cup Carrots, Shredded
3/4 Cup Peanuts, Chopped
1 Bunch Cilantro, Chopped (roughly 1/2 cup)
1 lb. Chicken Breasts, Cooked and Cubed


Dressing:
1/4 Peanut, Olive, or Canola Oil
1 tsp. Sugar (or Agave Nectar or Honey)
3 tsp. Ginger
1 Tbsp. Minced Garlic
1/4 Cup Low-Sodium Soy Sauce
3 Tbsp. Rice Vinegar (could sub Apple Cider Vinegar)
2 Tbsp. Peanut Butter
1 tsp. Sriracha sauce (to add a bit of spice)

Directions:
1. In a large salad bowl, stir together all the vegetables (cabbage, bell peppers, and carrots), peanuts, and the chicken.  Stir to combine well.
2.  In a small bowl, whisk together the dressing ingredients.
3.  Pour the dressing over the salad and toss or stir well to coat.

Garnish with chow mein noodles, toasted slivered almonds, chopped green onions, or mandarin oranges if you desire!  To make it a vegetarian meal, just leave out the chicken.

Enjoy!

Asparagus, Goat Cheese, and Lemon Pasta

I have been in the mood for a delicious and fresh, yet creamy pasta dish lately.  I came across this recipe by Bon Appetit and Smitten Kitchen and had to try it.  I've adapted it slightly to my own tastes.

This meal combines the rich, creamy flavor of goat cheese with fresh lemon and asparagus.  The base of the meal is whole-wheat pasta.  The result is a light and healthy-tasting meal.  And it's not just healthy, but really delicious and easy to make.  Enjoy each bite.

Ingredients:
1 lb. Whole-Wheat Spiral Pasta (Fusilli or Rotini)
1 lb. Asparagus, Cooked and Cut into 1 - 1 1/2" inch pieces
1/4 Cup Olive Oil
1 Tbsp. Lemon Zest
2 Tbsp. Lemon Juice
2 tsp. Dried Tarragon or 2 Tbsp. Chopped Fresh Tarragon (could substitute Marjoram or Basil)
1 5-6 oz Soft Goat Cheese Log (don't use crumbled--it won't melt correctly)
Sea Salt and Pepper, as desired (I used 1/2 tsp. each).
Parmesan Cheese, to Garnish (optional)

Directions:
1.  Cook pasta according to package directions (Note: You can cook the asparagus with the pasta, for the last 3-4 minutes of the pasta cooking time, if you are using fresh asparagus.  I used frozen asparagus, so cooked it separately from the pasta)..  Drain pasta, reserving 1 cup of the water.
2.  In a large bowl, combine cooked pasta, cooked asparagus, 1/2 cup of reserved water, olive oil, lemon zest, lemon juice, and tarragon.  Stir in the goat cheese, breaking it into small pieces as you add it in.  Stir well to combine.  Add more of the reserved water, if you need more moisture.  Season with sea salt and pepper, if desired.

Serve immediately.  Top with fresh sprigs of tarragon or Parmesan cheese.

Enjoy!

Pea Panzanella

I had to try this recipe out after having a wonderful Pea Panzanella at a friend's house.  Panzanella is basically an Italian dish involving stale bread and usually tomatoes, olive oil, and other herbs and ingredients.  However, the pea version doesn't have tomatoes, but certainly makes use of a number of green vegetables instead.  It's really a wonderful springtime dish and I guess the recent warm weather has me thinking spring (despite the fact it is February).

This Pea Panzanella is adapted slightly from Michael Chiarello's recipe of the Food Network.  It has a great, fresh taste and is loaded with healthy ingredients: peas, olive oil, spring greens, and fresh herbs.  I hope you like it as much as we did.  It's a great dish to serve at a party or just for something different (and vegetarian) for an everyday side dish or main entrée.

Ingredients:
Panzanella Bread:

• 1/2 Cup Butter (1 stick)
• 3 Tbsp. Minced Garlic
• 1/3 Cup Minced Onion
• 3 Tbsp. Fresh Marjoram, Chopped (or 3 tsp. dried)
• 1 Loaf Italian or French Bread (a day old is best), Cut into 1/2-inch cubes
• 2/3 Cup Grated Parmesan and Pecorino Romano Cheese Blend
• 5 Tbsp. Fresh Basil, Chopped (or 5 tsp. dried)
• 2 Tbsp. Fresh Green Onion, Chopped (or 3 tsp. dried)
• Sea Salt
• Black Pepper

Dressing:

• 1 1/2 Cups Frozen Peas
• 1/2 Cup Milk
• 2 Tbsp. Butter
• 1/2 Cup Chicken Broth (use Sodium-Free if you can)
• 1/4 Cup Extra-Virgin Olive Oil
• 1 tsp. Lemon Juice

Combined Salad:

• 1 1/2 Cups Cooked Peas
• 1/2 Cup Grated Parmesan and Pecorino Romano Cheese Blend
• 5 Cups Spring Lettuce Greens
• 3 Tbsp. Lemon Juice
• 1 Tbsp. Olive Oil

Directions:
Preheat oven to 375 degrees F.

Panzanella Cubes:
1.  In a skillet over medium heat, melt butter.  Once well-melted, add in the garlic and minced onion; stir for 2 minutes.  Add in the marjoram and stir well.
2.  Place bread cubes in a large bowl.  Pour butter mixture over the bread and toss or stir quickly to evenly coat the bread.  Stir in the cheese, basil, and green onions.  Add a couple pinches of salt and pepper if you desire.
3.  Place the bread mixture in a single layer on a baking sheet.  Bake until the bread is lightly browned, about 7-8 minutes (outer bit of bread pieces will be crunchy and middles should still be soft).

Dressing:
1.  In a saucepan, over low heat, cook the frozen peas in the milk and butter for about 4-5 minutes.
2.  Puree the milk-pea mixture in a blender or a food processor.  Slowly add in the chicken broth, olive oil, and lemon juice.  Puree until smooth.  Cool over an ice bath or in refrigerator.

Combining the Salad:
1.  In a large bowl, combine the bread cubes and the pea puree.  Stir well to coat the cubes.  Stir in the cooked peas and cheese.
2.  Use a ring from a 10-inch spring-form pan upside down on a large plate.  Fill it with the bread mixture, pressing it down lightly into place.  Refrigerate for 30-45 minutes, then remove the ring.
3.  Meanwhile, in a separate bowl, toss the spring greens with lemon juice and olive oil.  Sprinkle the greens on top of the panzanella.  Add grated Parmesan/Pecorino Romano cheese on top.  Serve immediately.

Enjoy!

Roasted Pumpkin Seeds

Carving pumpkins or using fresh pumpkin has a GREAT benefit you might not always make use of: the Pumpkin Seeds!  Pumpkin seeds are so healthy and tasty.  They provide about 50% of your daily value of iron, magnesium, and phosphorus, as well as give you healthy protein, healthy fats, zinc, and vitamin K.

The seeds in my photos are from the tiny pumpkins I used in the Sweet Potato Chutney Over Chops with Stuffed Pumpkin recipe.  I'll also be making the bigger seeds from our regular size pumpkins once we carve those.


Ingredients:
Pumpkin seeds, cleaned of all pumpkin and dried.  Usually I use a strainer and a little manpower to get all the pumpkin off the seeds, then lay the seeds on paper towels to dry out overnight.

Seasoning(s) of your choice.  I prefer plain ol' Sea Salt, but you could use cinnamon/sugar, cajun spices, chilli powder, garlic powder, or whatever else you can come up with.

Directions:
1. Preheat Oven to 325 degrees F.
2. Spray some cooking spray on a baking sheet.  Spread the seeds on top of the baking sheet.  Spray again with cooking spray.  Sprinkle your seasoning of choice on top of the seeds.
3. Bake for 15-25 minutes (or longer if you didn't dry them out) or until lightly browned.

Enjoy!

Baked Kale Chips

Kale--another one of those wonder foods!  It's filled with Vitamins A and K, phytochemicals to prevent cancer, and beta-carotene.  However, I just haven't quite been able to get myself to truly enjoy it (the bitter taste specifically).  The solution is to turn it into chips!  I've been reading about the Kale Chip craze for awhile, had yet to make it, until now.  I chose to modify Dale Barber from Bon Appetit's recipe (and recipes all over the internet) and give it a whirl.  This recipe is SO easy and healthy, and best of all--really really yummy.

Ingredients:
1 Bunch Kale (I plan on trying many varieties)
1 Tbsp. Olive Oil
Sea Salt, to Taste

Directions:
1.  Preheat Oven to 300 Degrees F.
2.  Rinse and dry the kale.
3.  Cut the leaves (I took out the hard "bony" parts) into large pieces.
4.  Place leaves in a bowl with olive oil and sea salt.  Toss to coat.
5.  Spread the coated leaves on a baking sheet in a single layer.
6.  Bake for about 15-20 minutes, or until crisp.  Let cool and Enjoy!

Love-Yourself Lentil Soup

Hearty soups, without hearty calories.  This quick-and-easy lentil soup is tasty and extremely healthy, with a variety of veggies and fiber, iron, folate, Vitamin B1, protein and potassium-rich lentils.  Health magazine named lentils as one of the five healthiest foods.  This is my first official recipe with lentils, so be prepared to get some more featuring this wonder-food!

Ingredients:

• 3 Tbsp. Olive Oil
• 4 Medium Carrots, Sliced
• 2 Tbsp. Minced Onion
• 1 1/2 cups Dried Lentils
• 3 Stalks Celery, Diced
• 2 Potatoes, Diced
• 4 Garlic Cloves, Minced
• 5 Cups Chicken or Vegetable (sodium-free) Broth
• 1 Tomato, Diced
• 1 tsp. Cumin
• 1 tsp. Sea Salt
• 1 tsp. Black Pepper

Directions:
1. Put olive oil in Dutch Oven (or large stockpot) over medium-high heat.  Once heated, add onion and carrots.  Stir for 3-5 minutes.
2.  Add in the rest of the ingredients and bring to a boil.
3.  Cover, reduce heat to low and simmer for about 40-50 minutes, or until the lentils are tender.

Season with sea salt and black pepper and serve with crackers or crusty bread.  Enjoy!

For freezing, divide soup into two large freezer bags.  Once at room temperature, cool completely in the refrigerator.  Once cold, put soup into a second freezer bag (better safe than sorry with freezer burn) and be sure to label and date the soup (I include the date I made it and the "eat by" date).  Freeze up to 3 months.

To reheat, dip the bag into hot water for 5 minutes.  Then, put soup into stockpot.  Cook over medium heat for about 25 minutes, or until hot, stirring occasionally.

Tomato & Goat Cheese Tart

I tried this recipe out as an appetizer for a "gourmet" meal I made at home for Aaron and I's two-year Wedding Anniversary and LOVED it.  Thus, I'm sharing the recipe.  This recipe is really easy, tasty, light, and healthy.

Ingredients:
6 sheets Phyllo Dough (I used Athens)
Olive Oil or Butter Cooking Spray

2 Tbsp Olive Oil
1 (Globe--big round) Tomato, Sliced and Halved
2 - 2 1/2 oz Fresh Goat Cheese (I used Chavrie with herbs--in basic grocery stores)
2 tsp. Fresh Parsley
1 tsp. Garlic Powder

Directions:
1. Preheat Oven to 350 degrees.
2. Lightly spray a baking sheet with cooking spray.  Place one thawed layer of phyllo dough on the baking sheet.
3. Lightly spray the first phyllo pastry sheet with cooking spray.  Place another thawed layer of phyllo dough on top of the sprayed layer.  Continue until you have all 6 layers.
4. Evenly place the tomato slices on top of the dough.
5. Cut or tear the goat cheese into small pieces (roughly 1/2" x 1/2") and evenly scatter on the dough and tomatoes.
6. Drizzle with the 2 Tbsp. olive oil.
7. Sprinkle the dough with the parsley and garlic.
8. Bake for 15 minutes, or until the edges are lightly brown and the cheese is slightly melted.

Cut into 8 squares and enjoy!

Tofu Bok Choy Stir-Fry

First of all, let me say that this is another recipe that looks (ok, maybe not in MY photos) and sounds gourmet and time-consuming, but is really quick, easy, and best-of-all: healthy!  


Bok choy (Chinese cabbage), from the Brassica familiy (including cabbage, cauliflower, broccoli, turnips, etc), is used in a lot of Chinese recipes.  It's great because it's tasty, crispy, and full of nutritional value.  It's rich with antioxidants calcium, potassium, beta-carotene, and vitamin A.   Tofu, or bean curd, also has Chinese origins.  It doesn't have a lot of flavor by itself, but tastes well in flavorful dishes (like stir-fry).  Tofu is also low in calories.  Additionally, tofu offers plenty of iron, protein, and calcium and is a great alternative to meat.  There are two types of tofu: silken and regular.  Both types come in soft, medium, firm, and extra firm.  Be sure to use regular in firm or extra-firm for stir-fries.


I actually ate the Crispy Tofu at Zengo  in Washington DC a few weeks ago (delicious), which inspired me to come up with a tasty Tofu Stir-fry recipe of my own.  


Ingredients:
1 lb firm or extra-firm regular Tofu
2 Tbsp. Canola Oil
1 Red bell pepper, cut into strips
2 Cloves Garlic, minced (or 
1.5 Tsp. Ginger
1 lb Baby Bok Choy, stalk/stem cut into pieces, large leaves cut in half, small leaves left as is (see photo below)
1/4 cup water
1 Tbsp. low-sodium Soy sauce
1/2 Tsp.  Crushed Red Pepper
1 Tbsp. Sesame Seeds
1 Tbsp. Cilantro


Directions:
1. Drain the tofu and blot with paper towels to dry.  Cut the tofu into pieces, about 1/2" thick and 1" long. 
2.  Heat 1 Tbsp. of oil on medium-high heat in Wok (or large skillet).  Add the tofu and stir-fry until light gold.  Set aside on paper towels.
3.  Add remaining oil to wok.  Toss in Red pepper, stir for 4 minutes.  Add Garlic, Ginger, Baby bok choy stalk/stem pieces.  Stir-fry about 1-2 minutes.  Add the leaves.  Stir fry another 1-2 minutes.
4.  Pour the water into the wok.  Stir until the water evaporates.  Add in the golden tofu, Soy sauce, crushed red pepper and stir for 1-2 minutes.
5.  Remove from heat.  Sprinkle cilantro and sesame seeds on top of dish and serve immediately!


Optional:  Pair with 1/2 cup white sticky rice, brown rice, or Chinese noodles if you'd like more substance.  

Note:  You are correct (if you noticed).  The photos don't include my sprinkling of cilantro and sesame seeds!  Oops--I'm human.  When I make it again, I'll take new photos.