Dainties

Beefy Black Bean Chili with Spicy Corn Muffins

2008-10-07T18:41:00.010-05:00

Sad, rainy, grey day? Check!

Temperatures in the 60s on lower? Check!

Delicious hot bowl of chili with spicy corn muffins? CHECK!

There is nothing as simply satisfying as a comfort laden bowl of home-made chili. And I can't bear a rainy, sad day without a little comfort food. A Deb needs her comforting.

Now, as with any chili recipe, you can certainly feel free to make this one your own. Don't like beans? Leave 'em out. Vegetarian? Substitute kidney beans and a chopped red bell pepper for the beef, making a Dual Bean, meatless chili. Like it HOT? Crank up the spices! You can make this on the stove top (takes about 1 1/2 hour, including prep time) or toss everything in the crock pot that morning, at first sign of a thundery rumble!

Oh, and did I mention that 1 cup of this, topped with my delicious flavored cheesy crumble (below), is only 6 pts on WW? It comes in just under 300 calories, with 7 g. of fat and 6 grams of fiber, ya'll. This is comfort food that is good FOR you! So snuggle in for some Deb style goodness.

Debtastic Beefy Chili

You'll need:

Cook spray

1/4 lb. spicy chicken sausage (I used Buffalo style! But you can substitute sweet sausage in this if you don't like the heat)

2 C. chopped onion (this sounds like a lot, but it really adds tons of sweet flavor in the background!)

3 minced garlic cloves

1 lb. lean sirloin, cut into bite-sized pieces

2 T. tomato paste

2 C. chicken broth (use the low-sodium kind, it's better for you)

1 C. sun-dried tomatoes, chopped

1 C. water (You can also use beer, instead of the water, gives it a hearty, yeasty taste)

1 C. brown rice, prepared (optional -- if you add rice to any chili, it thickens it, ultimately. Play with your proportions to figure out how liquidy you like your chili; you can always add more water)

2 T. chili powder -- more or less to taste

1 T. hot peppers (omit if you don't like your chili to set your tongue a little on fire)

1/2 t. kosher salt

1/2 t. cumin

1 15 oz. can black beans, drained and rinsed (saltless, again, is better for you! Also, if you're not fond of beans, you can certainly substitute a chopped red bell pepper or another vegetable that you like!)

For Topping:

Cheesy Crumble (see below)

Fat Free sour cream

Crumbled Spicy Corn muffins (also below)

Remove any casings from your sausage. Heat a large sauce pan over medium high and coat with spray. Add in sausage, garlic and onion. Let the onion get soft, about 5 minutes. Add in your beef, cook until just browned, about another 5 minutes. Stir in paste, and cook 3 minutes, stirring. Add broth, tomatoes, water, rice, and seasonings. Bring to a boil, then cover, reduce heat, and simmer about an hour, until meat is tender and broth has reduced to preferred consistency. Stir in your beans (if using), cook until warmed through, maybe 5 more minutes. Top each serving with Cheesy Crumble, serve with corn muffins and plain, steamed green beans with just a little butter and salt.

This makes 4 servings, and you'll thank me next rainy day. It's particularly good with beer, if you have a favorite kind to pair with it. I like this with Sam Adams Cherry Wheat, but it might not be worth the extra calories to you! Besides, you definitely don't need alcohol to enjoy the meal.

Flavored Cheesy Crumble

1 oz. Cabot's 75% fat free white cheddar, shredded

2 T. shredded parmesan

1 cube Laughing Cow cheese wedges, diced -- pick any flavor you like! I used Garlic Herb

1/2 t. cajun seasoning

1/4 t. garlic salt

Mix together until crumbly! Use to top anything from soups to salads to chili -- melt this on an English muffin in the morning for breakfast, even. Or make a big batch and top some otherwise plain muffins with this, just before baking.

Spicy Corn Muffins

Preheat your oven to 350, and spray a muffin tin. These are 3 pts. each on WW.

1 C. flour
1 C. corn meal
2 t. baking powder
1 t. salt
1 T. Mrs. Dash, any flavor (I like the Italian medley)
1 T. Old Bay or Cajun seasoning (for mild or spicy flavor!)
1/2 T. garlic powder
dash of black pepper

Combine these dry ingredients in a medium bowl and create a well in the center. Then move on (using a new bowl) with the wet ingredients:

1/3 C. corn oil
3 T. honey
1 large beaten egg
1 C. 2% milk (I've also used half-and-half, we won't discuss why or how... It was fine, though!)
1 T. hot peppers (omit this if you want plain corn muffins)

Combine all and pour into the well. Mix into a dough, then stir in:

1/2 C. corn kernels, either fresh or frozen and thawed
2 T. chopped chives
Also, if you have any fresh parsley, oregano or basil from your garden, chop up a tablespoon or two and add in for extra flavor.

Using an ice-cream scoop, evenly fill your 12 muffin spots. The ice-cream scoop make your muffins perfectly measured, for one thing (nice to know your proportions for those os us counting our calories!), and also for a neatly domed top, for those of us with more severe OCD.

Bake until tops are golden brown, about 20 -- 25 minutes.

Yummy Spanish Paprika Chicken

2008-10-05T12:38:00.005-05:00

Thank goodness that there will always be new things to do with chicken! This recipe was originally found, I believe, in Cooking Light or Redbook though it was called something nicer (aren't they always called something nicer in the magazines?).

This is an easy, quick recipe to spice up that pound of chicken you've got in the freezer. It's great for an evening when you just don't even feel like pre-heating the oven. Serve this with a little brown rice and some corn or another nice veggie, and you've got a really simple, hearty meal. The heat this dish gets from the paprika isn't spicy hot, but you can certainly heat things up by using extra seasonings! Otherwise, serve as is.

Spanish Paprika Chicken

You'll need:

1 t. paprika

black pepper (to taste); crushed red pepper (for spicy)

4 -- 5 bone/skinless chicken breasts, about 3 oz. each

2 t. extra virgin olive oil

2 garlic cloves, minced

1/4 C. chopped green olives

14 oz. can of diced tomatoes and green chiles, undrained

3 slices proscuitto, finely chopped (about 1/4 C.)

2 T. fresh chopped parsley (I like this with the flat leaf kind)

2 T . grated parmesan

Heat a large skillet over medium high heat and add your proscuitto. Heat until just barely brown and crispy, then remove to a plate and add in the parsley and parmesan cheese. Keep warm. Meanwhile, keep your skillet over medium heat and add the 2 t. of oil.

Combine your paprika and pepper and sprinkle all over both sides of chicken. I usually sprinkle one side, toss it face-down in the pan and then do the other side. This seems to make better use of the spices. Add the seasoned chicken to your pan and cook about 4 minutes, flipping once. Add your garlic and cook another minute, flip your chicken again. Add olives and tomatoes, bringing the whole mixture to a boil. Reduce heat and then simmer for 6 -- 10 minutes, until chicken is completely cooked through.

Place a chicken breast on each plate, top with 1/2 C. of the sauce, then sprinkle with about 2 T. of the proscuitto/parsley/cheese mixture. Declicious! I usually cut mine up into my rice, and it feel like a ridiculous load of food, but so good! This makes about 4 servings, and you can easily adjust that by just including fewer or more chicken breasts and topping the breasts with a little more/less sauce as necessary. Each serving is 6 pts on WW, or about 310 calories.

New Beefy Potato Casserole!

2008-10-02T07:16:00.007-05:00

Well, ya'll, the temperatures here in Dixie just dropped below 50 this morning, so I know that Fall is good and here. I don't think I'm the only one that craves warm comfort casseroles and soups when the cold weather hits! This recipe is great for using up some stock items in your friedge, like that frozen pound of beef and those last few potatoes in the bag. It's just simple and homey, but really warm and filling on a cool fall evening. It's 8 pts on WW (370 calories, 14 g. of fat and 5 grams of fiber). I was inspired by the Greek moussaka casserole, but I toned it down and used ultra lean beef as my meat. Serve it with hot bread and some green beans and you've got a great meal.

Potato Beef Moussaka

Preheat your oven to 350 and coat a 13 x 9 pan with cook spray.

You'll need:

2 lbs baking potatoes, cut into 1/4 " slices (about 4 medium potatoes), peeled or not as preferred

1 medium onion, chopped

1 carrot, diced

2 garlic cloves

1 lb. lean ground beef

1 8 oz. jar diced pimentos, drained

8 oz. no-salt tomato sauce

1 t. salt, pepper to taste

1 t. cumin

1/2 t. cinnamon (this is what makes this recipe so good! It brings a wonderful heat and fall spiciness to your mouth with each bite)

1/2 C. finely chopped parsley (I like flat-leaf in this recipe)

1 C. 1% milk

2 large eggs, lightly beaten

garlic salt, to taste

2 oz. feta cheese

Heat a large skillet over medium and coat with cook spray. Add potato slices in batches of thirds until they've all been browned, about 4 -- 5 minutes per batch. Keep warm.

Recoat the skillet with spray and then add onion, carrot, garlic, and beef to your pan. Cook about 4 minutes until beef is browned, then add pimentos, sauce, seasonings and parsley. Cook until bubbly, about 10 minutes.

Arrange half the potatoes at the bottom of the pan, then cover with the meat sauce and about 1 oz. of the feta. Cover with the remaining potatoes, then the rest of the feta. Next, combine your eggs with the milk and garlic salt. When lightly mixed, pour over entire casserole evenly. Bake for 30 minutes until feta is lightly bronwed and filling has set. Let it settle about 10 minutes before serving.

This makes 6 servings and is great as leftovers for the rest of the week! If you have a lot leftover, you can freeze it for later.

The Deb Discovers Polenta!

2008-09-29T18:41:00.003-05:00

Who knew what a delicious little snacky cake baked polenta makes?! Oh, I guess the rest of the world had figured this out. Ooops. My local store even had flavored polenta!

Also, this recipe takes all of 10 minutes to prepare, so don't give yourself a half-hour like I did. I was standing over the shrimp, glaring at them with my Deb-ray vision in an effort to keep them warm while waiting for my husband to get home.

Parmesan, Paprika and Polenta!

Go ahead and preheat your broiler.

You'll need:

1 T. olive oil

1 lb. peeled/deveined medium shrimp
1/4 white wine

1 T. chopped chives

1 T. lemon juice

1 T. papkrika

dash of garlic salt, Old Bay (to taste)

1 16 oz. tube polenta (I used the dun-dried tomato flavor, and boy was it good with this recipe!), cut into 8 even (about 1/2") slices

cook spray

8 spoonfuls of marinara sauce

8 spoonfuls of shredded parmesan cheese

1 T. chopped parsley

Heat oil in a large skillet over medium heat. Add in your shrimp and cook max maybe 3 minutes until just done, pink and curled. Remove from heat, stir in wine, chives, lemon juice and seasonings, tossing to coat. Keep warm (with laser eyes if necessary).

Place polenta slices on sprayed cookie sheet and top each slice with one spoonful each of sauce and then cheese. Broil 3 or 4 minutes until the cheese is melty. Top each serving with your shrimp mixture and sprinkle all over with parsley!

This is perfect with just a salad or maybe a little rice. Polenta, you just made yourself a friend.

The recipe is only 230 calories, with 5 grams of fat, 2 grams fiber. That makes it only 6 pts on Weight Watchers, and the polenta is deliciously filling!

Pasta in Sun-dried Tomato Cheese Sauce

2008-09-28T07:51:00.003-05:00

There is just nothing like a nice warm bowl of pasta, if I'm craving comfort food! In fact, when I was young, that was what I always wanted on days I stayed home sick from school, rather than chicken noodle soup. I didn't even need any sauce, just a little butter and parmesan cheese (from the green canister, no less! Blech!).

This recipe is so fresh tasting and good, yet you can throw it together in about 20 minutes. It's perfect for four modest servings, and I serve it with just some freshly baked bread. Each serving (a heaping cup) is 7 points on WW (around 330 calories, 8 g fat, 5 g fiber). So make yourself a big ol' bowl of pasta and snuggle in to enjoy the nice fall weather comin' up!

Pasta in Sun-dried Tomato Cheese Sauce

You'll need:

8 oz. Whole Wheat ziti (or similar -- I use whatever vaguely tubular pasta I have open, since this recipe only calls for 8 oz)

1/2 t. extra virgin olive oil

1 C. sun-dried tomatoes, thinly sliced in strips (I buy the dried variety and then reconstitute them with boiling water; they're less expensive than the ones packed in oil, which I always have to rinse thoroughly anyway, to save calories)

2 scallions, chopped

2 oz. canadian bacon, chopped (Optional -- you can let this stay a totally vegtarian meal, if you prefer, or substitute chicken or even shrimp, just be sure to use a small amount of the meat so that your calories don't jump too high)

pinch of salt, crushed red pepper -- to taste

1 minced garlic clove

6 T. fat-free half and half

3 0z. crumbled gorgonzola cheese (now, if this cheese is too strong or if you just don't like it, swap it out with fresh parmesan or romano)

1 C. fresh spinach, rinsed

Cook up your pasta and drain. Don't worry about keeping it warm -- it's going back into a skillet for a heat-up in the sauce later anyhow.

Heat your oil over medium heat in a large skillet, then add in your tomatoes, scallions, your bacon (if using), seasoning, and garlic. Cook just a minute, until fragrant. Stir in half and half and cheese, stirring constantly, letting the cheese melt and thicken the sauce. Stir in spinach and pasta and cook until spinach is wilted.

This is so good, and perfect for a busy work night when you crave something homey and good but don't have a lot of time.

Summery Chowder

2008-09-17T06:47:00.005-05:00

This recipe is perfect in the summer-time, for all that it's a soup. It's perfect for a rainy summer day indoors, which was yesterday to a T. It's also a quick soup to make, and just bursting with fresh flavor. Make sure you get local, fresh corn and hunt for some whole wheat bread bowls -- they're worth it for the extra fiber and texture!

There are 4 servings, about 1 1/2 cups per serving, and each serving of chowder is 4 WW points, about 230 calories, while the bread bowl will vary.

Summery Chowder

You'll need:

2 smallish Yukon potatoes
cook spray
1/2 C. celery
1 large shallot, chopped
2 -- 3 pieces corn on the cob, kernels removed with knife
1 small jar diced pimentos
3 -- 4 sun-dried tomatoes, diced
4 oz. diced Canadian bacon
2 C. skim milk
salt, pepper to taste
Tabasco sauce, to taste

Bread bowls

Puncture your potatoes and put them on high in your microwave for about 8 minutes, rotating. Allow to cool, then you're going to peel and mash them in a little bowl.

Coat a large sauce pan with spray, then add celery, shallot, corn, pimentos and tomatoes. Saute over medium high for 5 minutes until all is tender. Stir in bacon and milk, then add mashed potatoes. Mix well, then season to taste; stir and combine. Cover and simmer, just under a boil, for at least 10 minutes. You can leave it on low heat until ready to serve, if needed.

Scoop into bread bowls, then top with sliced green onions and shredded low-fat cheddar. Serve with the removed tops of the bread bowls toasted to dunk with. Delicious and filling!

You can replace the veggies in this with any of your favorites. I think that broccoli would be great, as would fresh bell peppers.

Sirloin in Shallot Sauce with Fries

2008-09-16T13:13:00.004-05:00

My poor husband has just gotten over some dental surgery, so he's been eating very squooshy food for a while! To celebrate his stitches coming out with "real" food (to my husband, this means BEEF), I made this slightly modified version of Cooking Light's more elegantly titled, "Steak Frites with Shallot Pan Reduction." It was delicious and, either because of its deliciousness or my husband's delirium at being served real food, he begged for it to become a staple in our house. Hey, this makes 4 servings, with 330 calories per serving, 7 g of fat, and 3 g of fiber -- 7 pts on WW.

Sirloin in Shallot Sauce with Fries (a much more humble title, thus one I'm more likely to attempt again when I see it in my recipe book!)

First, preheat your oven to 450 and spray two large bake sheets with spray. Make sure your oven racks are fully divided -- one on the top-most rack, one on the lowest.

You'll need:

2 large potatoes, sliced into 1/2 " sticks (I leave the skin on because you get a lot more fiber and nutrition that way, but feel free to peel the potatoes if you like!)
Cooking spray
3/4 t. kosher salt, divided
2 t. fresh chopped thyme, divided (I didn't realize that I had run out of fresh thyme, so I used dried and it was just fine!)
1/2 t. black pepper
cajun seasoning, to taste (optional)
1 lb. sirloin, trimmed, boneless
2 T. finely chopped shallots
2 T. brandy (I use cherry brandy when making a meat sauce; off-sets the taste unusually and nicely)
3/4 C. low-sodium beef broth
1 T. dijon mustard
1 T. Fat Free Butter spray

Arrange your potato sticks single-layer on the sheets, lightly spray with cook spray and then sprinkle with 1/4 t. kosher salt, and cajun seasoning, if you desire. Bake on 450 for about 15 minutes, then swap locations of your bake sheets in the oven. Bake another 15 -- 20 minutes until golden brown. Toss them with half the thyme when they come out and keep them warm.

Heat a big skillet over medium-high heat. Coat pan with cook spray. Sprinkle steak 1/4 t. salt/pepper and then add to hot pan. Saute about 3 minutes per side for medium rare. Remove from pan and keep warm.

Add shallots to pan and saute for 2 minutes. Add brandy, bring to a boil, then add broth, mustard, and the remaining thyme; bring to a boil. Cook until reduced, about 3 minutes. Add remaining salt and pepper, then whisk in butter spray. Slice warm steak and fully heat in the sauce. Serve with sauce lightly drizzled over the fries.

Serve with an easy, quick vegetable, like steamed 'gus or green beans! Delicious!!

Breakfast Ideas

2008-09-03T08:45:00.003-05:00

The Deb has a serious weakness for women's magazines. There are few things as enjoyable as popping some low-calorie popcorn and lolling on the couch with a frivolous magazine. Now, while I don't condone the overall message of these magazines (You're Fat! You should pleasure your husband more often!* No One Likes You Unless You Weigh 4 lbs! Why Can't You Buy More $500 Pairs of Shoes?!), I have noticed that they all have one thing in common when talking about weight loss -- they all tell you to have breakfast.

When your Deb was in high school, she remembers that the wrestling coach actually told his boys to SKIP breakfast... when they were trying to GAIN weight! So surely between old Coach Hunt and every women's magazine on the planet, they're on to something.

And I don't know about you, but I despise when a recipe book extols a breakfast idea s "quick!" when it involves Bisquick. Quick = the time it takes to toast something, not the time it takes to preheat an oven, prepare a recipe and then bake it. And the Deb is a busy girl, as she images ya'll to be. She is busy putting her face on in the morning -- she saves her suave supper skills for, well, supper time.

Therefore, the Deb recommends that you do, certainly eat breakfast. And you should probably skip those weird sugary breakfast bars. Instead, I find it infinitely more satisfying to toast something -- it makes you feel like you're cooking, but doesn't take much time, and smells like real food. I'm partial to the Thomas English Muffins. They have 100 calorie ones, and, my favorite, the light multi-grain. These have lots of fiber and are still as crumbly and delicious as anything. Plus, only around that same 100 calorie mark. So toast yourself a nice English muffin OR two slices of white-wheat bread -- both options are only 1 pt. on WW, around 100 calories (for two slices of the bread). Spray it with some fat free butter spray before toasting, and then top with one of the following for a complete, easy breakfast that will make itself while you're busy making important wardrobe decisions:

Savories -- each topping only an addition point on WW or around 100 calories:

2 tsp. Reduced Fat Peanut Butter -- tons of protein, delicious and filling

1/4 ripe avocado, mashed with a little lemon juice and garlic salt -- high in the "good" fat, and incredibly filling, very savory

1 1 oz. slice of Canadian bacon, topped with a teeny bit of shredded Parmesan cheese -- if you have a toaster oven, just toss the slice in there while you're toasting your English muffin and it'll cook to just the right warm temp. Then you've got a nice little sandwich for breakfast!

1 oz. Reduced Fat cheddar cheese, melted onto the toasted bread (either in the microwave or with a toaster oven), with a little pepper on top -- so savory and good. Like the cheese toast of your childhood without the guilt!

Sweeties -- also only an additional point on WW (on top of your bread choice)

1/2 banana, sprinkled with a pinch of cinnamon and sugar -- sweet but good for you! Loads of potassium!

1 T. any sugar-free jam or jelly -- nice and sweet, great for days on the run. Also, did you know it's better for your metabolism if you eat your sweets earlier in the day? The sugar has an easier time of processing within your system if you've got all day to do it.

1/4 C. fresh raspberries, strawberries, or blackberries, squeeze of lemon juice, sprinkled with a pinch of powdered sugar -- again, sweet and delicious without the calories of french toast. Plus you get a nice amount of antioxidants from the darker berries and a fruit serving! You can totally use frozen, too. Just defrost a handful the night before in your fridge.

3 slices apple, drizzled with low-fat maple syrup -- Apples have more goodness in them than we really know what to do with. This is a perfect start for what's bound to be a hectic day!

So happy Breakfasting, lovelies! It's an important meal and eating early will help you not over-indulge from starvation later on. Don't just chug that coffee; enjoy one of these genuinely easy little morning treats!

* MORE often?! Please. That poor boy would explode.

Corn! Glorious CORN!

2008-09-02T08:54:00.002-05:00

Maybe's it's my glorious Southern heritage, but as soon as summer peaks his head in, the Deb is wild for sweet delicious corn. My local Teet carries local produce whenever they can, and frequently I am able to get farmer's market quality, fresh, wonderful corn at the grocery store! Ask your local produce person what the store policy is on local produce, or find yourself a local farmer's market. Fresh summer corn is not to be missed, ya'll.

While the Deb has been known to make high calorie deliciousness with her corn (her daddy's favorite corn pudding comes to mind, or fried corn cakes), truthfully there is very little that needs to be done to corn to make it delicious, and this is great news for those of us watching our waistlines! Here's my no-fail recipe for easy corn to use as a side for BBQs and down-home suppers all summer -- quick! Fall will be here before we know it!

Simply Steamed Corn

You'll need:

a veggie steamer (the Deb got hers in a give-away from that same local grocery store!)
1 -- 2 inches water, plus splash of milk
4 ears of white or yellow sweet corn, unpeeled
Fat free butter spray (Parkay or I Can't Believe it's Not Butter! You can also use margarine)
garlic salt and pepper, to taste

Ok. Fill your steamer pan with water, just an inch or two, and then add a splash of milk. This will plump your corn kernels. Next, place the steamer basket on top, cover and heat to boiling/steaming. And important thing to remember with corn is what my great Aunt Lynn taught me: you never shuck corn until the second you're going to cook with it. I don't know why this works, but it's absolutely true. Corn is more sweet, plump and delicious when you hold off shuckin' those ears "nekkid" (do you know any southerners who actually know how to pronounce the word, "naked?") until the last minute. So. Right before you add the corn to your steamer, shuck them, cut off the rough ends, and spray all sides with butter spray and then add all ears to the steamer. Steam only about 5 -- 7 minutes, until bright colored and with sweaty beads on the kernels. Sprinkle with seasonings while still warm.

I put out extra butter and salt for my husband, who can eat a hot air balloon full of cookies and not gain an ounce, but I like mine just as it is when it comes out fresh from the steamer. Because of the light topping and seasonings, a whole ear is only 2 points on WW or about 150 calories. And an ear is a lot of corn, guys. You can totally get away with half an ear and feel totally full.

Also, if you have any leftover corn, slice it off the cob immediately and freeze. It'll be an amazing addition to fall dishes and even winter soups down the line!

Crock Pot Chicken Paprikash

2008-08-31T08:33:00.005-05:00

The Deb knows she's been AWOL for a while, but it's been a real emergency, kids! She's gotten all your cards, letters and emails, begging for more, so she's back, don't you worry. Sometimes, when maintaining an active lifestyle and good eating habits, it's important to go with what you know, and this, sadly for you (loyal readers), means that the Deb just goes on auto-pilot. She makes all her tried-and-trued dishes with some repetition, in order to stay the course. There hasn't been anything good and new to share with ya'll, no matter how much she loves you! But now she's back with a new chicken recipe that you're gonna love -- it's so easy and so creamy delicious.

Crock Pot Chicken Paprikash

You'll need:

cooking spray (go ahead and spray your crock pot)
2 C. mushrooms, chopped
1 small onion, chopped
1 small garlic clove, minced
1 small jar pimentos, chopped, drained
1 T. paprika
salt and pepper to taste
1/2 C. chicken broth
1 lb. chicken tenders, uncooked, in long strips
1 T. flour
1/2 C. Fat free sour cream

Coat a skillet with your cooking spray and heat over medium. Add mushrooms, onion, garlic and pimentos (this drives my poor husband crazy because it smells so good and yet dinner isn't for another 6 hours! If this happens to you, do what I do and make him a nice omlette for lunch using a few of the ingrediants); saute 5 minutes. Stir in spices and cook another minute. Spoon all this into a crock pot and add the broth. Add in the chicken and cover, cooking for 5 -- 6 hours on LOW.

Just before supper time, make yourself a nice loaf of bread and while that's cooking, stir together the flour and sour cream -- this will keep the cream from curdling when heated. Trust me: few things are as actively disgusting as curdled sour cream. Stir this into your chicken mixture, cover and cook another 10 minutes, perfect for while your bread is cooking.

Spoon yourself a big helping of 1 1/2 C. (makes about 4 servings) and it's only 215 calories (4 WW points), loaded with flavor and goodness. Sop up the extra creaminess with your bread!

Pork Stir-Fry

2008-04-19T09:52:00.002-05:00

Wok this Way, Devotees of Dainty Cooking!

This is such a terrific recipe, and it really takes about 10 -- 15 minutes to do, thanks to the miracle of frozen veggies. Also, I usually buy a more-standard 2-lb pork tenderloin, and then I freeze half to use for kebabs or cutlets. This stir fry bursts with flavor, though, and the crunchy veggies are just perfect in this warm, slightly sweet sauce.

Pork Stir-Fry

You'll need:

1 lb. lean pork tenderloin, chopped into small chunks or in long strips, to your preference
2 t. peanut or sesame oil
4 minced cloves of garlic
1 T. grated ginger (I like to grate it fresh, but you can use dried ginger, just use less since dried herbs/spices tend to be more intense)
1 t. red pepper flakes (optional)
1 lb. frozen stir-fry veggies (pick a big bag of your favorites!)
1 t. cornstarch
1/4 C. water
1 t. orange marmalade*
3 T. reduced-sodium soy sauce
1 t. rice vinegar (you can totally use regular vinegar)
1 T. unsalted soy nuts (you can substitute pine nuts or sesame seeds if you like)

Get your wok or a big skillet all heated up, over medium-high heat. Add in 1 tsp of the oil and brown your pork until just done. Reserve and keep warm. Add in your other t. of oil and then the garlic, ginger and pepper flakes (if using). Let these get blended and fragrant, about 1 -- 2 minutes. Then toss in your frozen, un-thawed veggies. These will need to cook until thawed, about 6 -- 8 minutes. Stir occasionally, making sure they get good and coated with the ginger and garlic. Meanwhile, mix up your cornstarch and water. When your veggies are soft, add in the soy sauce, vinegar, marmalade and cornstarch mixture, and then bring it all to a boil. Finally stir in your pork and let it all get heated together. Top with soy nuts and serve over warm brown rice!

Also, I have found these wonderful egg rolls by Kahiki, in the frozen section of your grocery store! The vegetable egg rolls are only 70 calories each and they're really crunchy and good, so have those baking while you're whipping up this very easy stir-fry. It's only 5 pts on WW, so about 275 -- 325 calories.

* I ran out of orange marmalade and didn't realize when I started cooking last night! Story of my life... Anyway, I mixed up 1/2 t. of reduced fat peanut butter, 1/2 t. of honey and a splash of lemon juice and used that as a substitute, and HONEY, it was GOOD.

Beef Stroganoff

2008-04-12T13:08:00.003-05:00

This is one of my husband's very favorite dishes, and who can blame him? It's creamy, rich and involves noodles! I always think of it as gourmet Hamburger Helper. This version is nice and lean, making it only 6 WW points per serving, about 375 -- 400 calories, and it makes 4 nice-sized helpings. This is also a recipe I'm particularly proud of, since he's never figured out that it's low calorie.

Beef Stroganoff, the Dainty Way

You'll need:

6 oz. egg noodles, cooked, drained and kept warm
10 oz. lean beef loin, cut in long strips.
1 thinly sliced, small onion
2 C. sliced mushrooms (I love to use baby bellas for this!)
1 T. unsalted butter
4 t. flour
1 C. low-sodium beef broth
1 t. Dijon mustard
1/2 t. each paprika, salt, fresh ground pepper
1/4 C. light sour cream

Brown your beef in a large skillet and transfer to a good-sized plate. Spray the skillet with Pam (or similar) and saute the onion and mushrooms until soft and fragrant. Transfer these to the beef plate. Keep that plate warm!

Next, melt your butter and gradually sprinkle in the flour. Cook, stirring, until bubbly. Slowly stir in the broth, then add mustard and seasonings. Cook, stirring, until nice and thick. Finally stir in the sour cream, and combine well into the sauce. Add in your beef plate, and let them get heated through.

You can either serve this over the noodles or stir the noodles into the skillet at the last minute and get everything nice and combined. I sprinkle each plate with freshly chopped parsley and serve with some whole wheat rolls and a big salad!

Easy Bread Spread

2008-04-05T10:42:00.005-05:00

This is one of my very favorite Dainty tricks: I buy a nice loaf of "Take and Bake" bread (get the whole wheat kind for extra fiber!) from the bakery of my grocery story (the beloved Harris Teeter) and dress it up for company. This spread I created the other night is delicious and easy. You can make huge batches of it and refrigerate it -- as I used to do with the full-fattening version I once made. It's only 1 point on WW, and around 100 calories (estimated). Plus the whole Wheat bread, that makes an easy and delicious 3 points for 1/4 a slender loaf!

Bread Spread

Preheat your broiler to 500.

You'll need:

1 baked baguette, whole wheat, preferably
1/2 lemon: the zest and juice
1 -- 2 oz Feta cheese (you can use flavored or regular, depending on what flavor medley you want with the main dish)
1 triangle of "Laughing Cow" lite cheese -- any flavor!
1 -- 2 T. minced garlic (to taste)
freshly chopped basil, parsley or chives -- about 1 -- 2 T. each, or whatever you may be in the mood for.
1/4 C. fat-free butter spray (Parkay or I Can't Believe It's Not Butter, or you can substitute margarine of any brand, so long as it's softened before you toss it in the food processor)

This is a recipe full of variables, which you can use to your advantage. If you want to make a garlic bread, then use more garlic, and season it with chopped chives and parsley, plus use the garlic flavored Laughing Cow cheese. If you want a lighter, herbier taste, go with plain cheese, chopped basil and then add a little salt and pepper. Be creative! If I'm serving a heavy, flavorful dish, I go with a plainer bread, whereas if I'm serving a more bland pasta dish, I serve the garlic flavor.

First slice your baguette down its full-length so you've got two long, even halves of the loaf. Then gently score each half into 8 equal portions (so you can easily cut it into pieces later, and also to allow the spread to melt into these cracks). Now toss your lemon zest, juice, and cheese into the food processor and let them get good and blended. Finally blend in the butter substitute (or margarine) and get the spread nice and combined (using your spatula to smoosh down unruly ingredients if necessary in the blending process). Take the spread and divide it, spreading each half evenly over your baguette halves. Then broil the bread 5 inches from the heat, about 5 minutes or until golden and bubbly.

This is so good, my husband always goes back for seconds, and he's not even a bread freak like I am!

Tiny-Waist Tacos

2008-04-03T17:51:00.003-05:00

This is such a great, easy supper that really does not reveal in any way that it's super light. My husband loves these tacos, and I let him pile his high with his own condiments, though I stick to reduced-fat sour cream and light cheese -- with lots of shredded lettuce! Also, I usually make some brown rice and mix in a cup of fresh or frozen/thawed corn in the last minute or two of boiling, plus some salt, pepper and paprika for an easy Spanish rice to go with these delicious, fulfilling tacos.

Tacos for a Teeny-Tiny Waist
You'll need:

8 taco shells, any brand, heated
2 T. chili powder
1 T. cumin
2 tsp. olive oil
2 tbsp. minced garlic
1 small onion, diced
8 oz. lean ground beef (you can definitely substitute chicken or ground turkey with this!)
8 oz. tomato sauce
8 oz. drained, rinsed kidney beans (or any other bean you like! You can use corn or peas, also)

First heat your tacos in the oven, according to package directions. Then heat a skillet over medium and add the cumin and chili powder, letting them toast for just 30 seconds until fragrant. Then add the oil and stir together with the spices, into a paste. Toss in the onion and saute until soft, about 3 minutes. Add the garlic and let it get warm, about 1 minute. Finally add in your beef and brown it all over. Then pour in the tomato sauce and beans, stirring until combined, letting all the flavors mingle, about 5 minutes.

I know this is only 6 points on WW for two tacos (around 350 calories), each with 1/4 C. meat filling and 2 T. of reduced-fat sour cream. I usually mix parsley and chives into the sour cream before dolloping for a nice extra zing. These are so good and delicious, and my husband is always so happy to come home to them!

Chicken and Dumplings

2008-03-09T08:51:00.005-05:00

Yesterday it was freakishly and suddenly cold, with a decidedly unpleasant cold rain crashing into the Deb's readiness for Spring and so I felt the urge to make some comfort food. My husband loves him some chicken and dumplings, and I use this recipe to make delicious dumplings of a low-fat variety. They're also great when a loved-one has a cold or the flu! They're warm and tasty and very low in fat/calories!

Chicken and Non-Dumpy Dumplings
You'll need:

1 1/4 lb chicken breasts, boneless skinless, cut into 1" chunks
2 T. flour
1/8 t. salt
1/8 t. pepper
2 t. canola oil
2 leeks, white and light parts online, thinly sliced
2 -- 3 shallots, thinly sliced
2 medium carrots, chopped
2 celery stalks (I use the leafy ones for extra flavor), chopped
1 bay leaf
1 t. thyme
2 1/2 C. low-sodium chicken broth
1/2 C. apple juice
1/2 C. fresh or frozen/thawed peas

Heat a large sauce pan over medium high heat. Meanwhile, take your chicken breasts and sprinkle them with a little salt and pepper, each side. Mix the flour, and the 1/8 tsps of salt and pepper together. Sprinkle 1 T. of this mixture onto the chicken. Heat oil in the sauce pan and then add the chicken. It should sizzle when it hits the heat! Brown the chicken to just barely golden, then remove to a plate. Into the same pan, toss in your leeks and shallots. Let them get soft and fragrant, about 4 minutes. Add in carrots, celery, bay leaf and thyme, stirring all together. Cook until flavors are combined, about 6 -- 8 minutes. Add in chicken broth, apple juice and reserved chicken. Bring to a boil and then let simmer, partially covered, for about 8 minutes.

Meanwhile, work on your dumplings ...

For Dumplings:
2 T. flour
2 T. cornmeal
3/4 t. baking powder
1/4 t. salt
1 T. chopped parsley
1/4 C. milk

Sift flour, cornmeal, powder and salt together. Stir in parsley gently. Slowly add in milk until just combined. As chicken mixture finishes simmering, plop tsp. of the dough into the hot, bubbly water. They'll swell up a bit, so spread them out. Cover, simmering for another 4 -- 5 minutes until cooked through, perhaps gently turning once. Add in peas and cook for another 2 minutes. Serve in 1 C. servings; serves 6. I serve this with some crusty bread slices or over brown rice. A perfect cold weather meal, very filling and extremely tasty. Only 4 pts. on WW, or about 250 calories.

Valentine's Day

2008-02-14T08:41:00.004-05:00

I really do feel that if you try to stick to any sensible diet plan on 2/14, you will be thwarted by your co-workers, your girlfriends, your sweetheart and the world at large. The television box has made it very clear: Today you MUST eat delicious things in heart shaped boxes! Don't be one of those lame lady lovers who pitches a fit over the well-meaning box of truffles offered her because CLEARLY your significant other is trying to ruin your life/diet with chocolate... Take it as a compliment that he likes how you look enough to not even assume you're ON a diet! Politely eat a couple with him (who doesn't like to share something that comes in a heart-shaped box?!) and then take them to work tomorrow to share!

Me, I love Valentine's Day. I plan it as a deliberate cheat day and make sure to make my husband's favorite things. Also, I like to bring in food for the people I work with, since I always think it's a drag to have to work when you should be half naked somewhere covered in rose petals (or similar, whatever does it for you). That being said, I'm not a proponent of the commericialism that goes with V-day. I don't think it should be at all about expensive gifts or going out to eat. Write a personal love letter and make these delicious steaks instead!

Valentine's Day Office Cake
This is so easy! No baking and everyone is always impressed with the presentation!

1 store bought angel-food cake (though if you have a good recipe for angel food cake, go ahead and make your own!)
1 large tub frozen whipped topping, thawed
1 tsp. almond extract
red food coloring
1 16 oz. can cherry pie filling
1 16 oz. can strawberry pie filling
cinnamon hearts

First, using just one or two drops of red coloring, dye your whipped topping pink and add the almond extract.
Take your cake and cut it evenly into thirds, like a three-layer cake would be. Spread 1/3 cup of EACH filling (or more, to taste) on the first layer and then top generously with pink topping -- you want it to gently ooze out the sides when you press the second layer down on top. Repeat for layer #2 and then top with final layer. Now, make sure the cake is on it's serving tray (your cake carrying dish or what have you). Take remaining filling and pour into the center hole, filling to the top (don't let it overflow!). Cover with remaining whipped topping and thoroughly ice the top layer. Decorate with cinnamon hearts and serve.

Now for dinner with your darling...

Bacon Wrapped Filets

I finally have figured out how to make a decent steak -- considering that we don't have a full-sized grill. There was a time in my life that every piece of meat I slapped down in front of my husband was likely to "moo" at him.

4 medium filet mignons (I try to make four, since this is one dinner that you really want to enjoy twice, as leftovers. But if you're on a budget or just don't want to make this much meat, don't worry. You can simply buy two steaks. Everything else except the bacon will remain the same)
1 C. drinkable red wine (I like a Cabernet Sauvignon called "Dynamite"; I believe it's a California wine, but I'm not sure. My friend Megs is the wine expert)
1 T. Good Seasons garlic/herb flavor (these are the packets you buy near the salad dressings, if you're into making your own salad dressing)
1 T. freshly ground pepper

Trim the fillets of excess fat and on the sides of each, carve a little pocket into the interior of the steak. Then, pop into a plastic bag with a good seal on it. Add wine, seasonings and pepper. Marinade up to 8 hours, though even a good hour long soak will turn the steaks a pretty red color and add lots of flavor!
When you're ready to start cooking, first take the steaks out and let them get to room temp. You never want to toss a cold hunk of meat onto a hot pan. It won't cook evenly and you'll get a lot more smoke. Next, heat a sauce pan to screaming hot. This is important. Also, preheat your oven to 450. Make sure the pan you use is oven-safe! You're going to sear your steaks and then pop them in the oven in the same pan.

4 slices bacon
5 oz. blue cheese
3 oz. drained jarred mushrooms (I like the chopped portobellos)
1 t. Good Seasons

First gently brown the bacon. Don't cook it through, just barely get it started. Drain and let cool. Next, combine cheese with mushrooms and seasonings. Divide this mixture evenly and stuff into those little steak pockets you made. Wrap the bacon around each fillet (make sure sure sear the bacon's seam in the pan as soon as you place each steak onto the heat -- this will guarantee you that your bacon won't fall off in the middle of baking). Heat 1 -- 2 T. of oil in the hot Hot HOT pan and let it get good and hot. Drop your steaks in and prepare yourself for the smoke. Let them cook up a good "crust," searing for about 3 minutes. Flip your steaks and then, making sure there is NO EXCESS OIL in your pan (!!! house fires suck, ya'll), place the whole pan in your heated oven for about 10 minutes.
Finally, take the steaks out and place on a plate, then top each with a small pat of butter. Tent and let rest for 5 minutes before serving.

These are really ridiculously good, especially if your man likes a good steak. Hey, even if you're single, invite another single buddy over and treat them to a nice meal! They'll appreciate not being alone on V-Day, too. And you'll avoid the stupid crowds at restaurants, etc. tonight.

Be sure to buy a decent cut of meat. Ask your butcher if you're not sure. This is another excellent reason to get on good terms with the people who work at your grocery store. My butcher will even reserve special cuts of meat for me behind the counter if I tell him in advance I'll be cooking something special.

Otherwise, have a lovely Valentine's Day. Listen to your favorite music and open a bottle of wine while you cook.

Pork Tenderloin Roast

2008-02-03T08:15:00.000-05:00

The Deb has a few life-affirming rules, one of which is, "if your diet doesn't allow you to have pork, bread or any other main staple of food from that 1950s pyramid, DITCH THAT DIET!!"

Also? The Deb loves pork. She's a southern girl through and through. Give her enough time and she'll slap bacon around everything in a kitchen. You found five dollars in a pants pocket? Wow! That could only be made better if the five dollars was wrapped in bacon!! Anyway. Pork is a great diet meat because so many cuts of it are nice and lean. This recipe is perfect for a Sunday because this is great to be cooking away for a nice post-church luncheon or just to brace yourself for the coming week.

Pork Tenderloin Roast
Preheat your oven to 400 and spray your roasting pan. Oh, and The Deb has a little trick about roasting pans -- if you don't feel like busting out your big guns (i.e. the huge roaster you use once a year for Thanksgiving turkey, etc.) just put a smallish wire cooling rack inside a 9 x 13 baking pan. This makes cleanup a lot easier and saves you the hassle of coaxing your enormous Calphalon roaster out of hiding.

You'll need:
2 lb. pork tenderloin, trimmed of all visible fat
2 t. olive oil
1 t. EACH: garlic salt, onion salt
2 T. EACH: fresh chopped basil, parsley, oregano and thyme. If you only have dry herbs, reduce size to teaspoons vs. tablespoons. Dried herbs are always more potent than fresh so you always use less!
a little more salt and freshly ground pepper, just to your own taste

Mix all your herbs together and then rub the oil onto the roast. Then rub in all the herbs, making sure to coat all sides of the roast. Then pop it in the oven for 30 -- 40 minutes. Let it settle for about 10 minutes before carving. Makes 6 servings amd goes perfectly with rice and a veggie side or salad. Also? Only 3 WW points, holy moly. So it's about 175 calories, and very low in fat. And it makes you feel all down-home with your bad self. Which is such a nice way to feel when it's so cold outside and you're still able to stick to a healthy, easy supper!

Broccoflower

2008-02-02T09:03:00.000-05:00

The Deb isn't even sure that's a word.

Also, the Deb should probably admit that she's not a huge fan of uncooked broccoli. Its fuzziness...well, it upsets her. Cooked, however, and paired with cauliflower, well, that's a different story, weirdly.

BroccoFlower
You'll need:

3 C. broccoli florets
3 C. Cauliflower florets
(fresh is best, but you can use thawed frozen)
2 -- 3 T. fat free zesty Italian salad dressing
1/4 t. red pepper flakes (optional)
1 T. Fat Free Butter spray, heated and warm
2 T. fresh grated parmesan cheese
salt and pepper to taste

Bring a big pot of salted water to a boil and add the veggies. Boil for 3 minutes and then drain. Toss hot veggies with salad dressing, butter spray, seasonings and cheese. Serve warm.

This was only 1 point for WW, and under 100 calories. I had some leftover pork tenderloin and some brown rice, and I mixed those two together with these veggies for a really tasty, quick supper last night from leftovers just hanging out in my fridge.

Green Beans with Chickpeas

2008-01-26T14:33:00.000-05:00

Good Gravy, Paula Deen! You must be readin' my blog! Here's a Paula Deen recipe from her delightful magazine, for some delicious beans and peas which are only 1.5 WW points or only about 170 calories per serving! The Deb doesn't have to tell you a) how much I love Paula Deen and/or b) how homey and delicious these are coming from her kitchen.

Green Beans with Chickpeas

You'll need a big old Dutch Oven (or the enormous Calphalon sauce pot, which is what I used) and also:

2 C. reduced sodium Chicken Broth
1 C. chopped onion
1 t. minced garlic
2 (16 oz) packages frozen green beans, thawed
1 16 oz can chickpeas (my mother dislikes chickpeas, so I suggested corn as a substitute, and I imagine any other bean you fancy would work nicely here, too)
2 t. lemon zest
1 T. fresh lemon juice
1 t. garlic salt
1 t. fresh parsley
1/2 t. salt
1/4 t. ground white pepper (you can use regular pepper, but use about 1/2 t. since black pepper isn't as strong as the white)
3 T. butter (hurrah for real butter! In small amounts, I can really taste it and it's a big treat)

In the Dutch oven, combine broth, onion and garlic; bring to a boil over high heat. Boil 10 minutes. Stir in green beans and chickpeas, reduce heat, simmer for 6 minutes. Stir in lemon zest, juice and seasonings. Add butter, stirring until melted.

Mmm. These were so good. It makes 8 servings, but I just gobbled down the last helping with lunch -- they don't last long!

More Seafood!

2008-01-19T12:22:00.000-05:00

Well, loyal readers, if you like seafood, you're in a for a big, fat (but non-fattening!) treat today! I've several new recipes to share AND some news!

I have been inspired by fellow-bloggeur and food-watcher, Jelly Kean. Please go have a gander at her very funny site, and let it inspire you all to start your own weight-loss blogs! Anyway, what really inspires me about JellyKean is that she's brave. Oh, yes. Much braver than the Dainty Deb, who safely hides behind her massive picture collection of pin-up girls. JellyKean is actually going to post a picture of her hiney sans couture on her birthday if she's not raised a certain amount of money for a hunger charity. Hats (and, obviously, undergarments) off to JellyKean!

While I'd love to something similar, this is a family site (read: my mom reads this) and I'm frankly just not brave enough to bare my assets on the web. SO, what I WILL do, in honor of JellyKean's remarkable bravery and in thanks for her inspiring me to keep up with my own weight loss/maintenence, is post a picture of myself on my birthday, just not in my birthday suit -- in a bikini. Hey, I think that's fair. I'll have it taken just like one of my beloved pin-up girls, and my mom will still not have a heart attack. If I can lose 10 lbs and maintain that loss, you all will finally get a glimpse of the real Deb. August 10th, 2008. I promise.

That being said, here is some delicious seafood with low-calorie and low-fat counts!

Corn Chowder with Grilled Citrus Shellfish
Totally stole this from the February issue of Redbook! It's so delicious! And pretty! I had to take a picture!

You'll need:
8 large deveined/shelled shrimp
8 large sea scallops
1 vanilla bean, seeds well-scraped (if you can't get a a vanilla bean, use 1 tsp. of vanilla extract. It's not the same, but it works)
Zest and juice of 1 SMALL orange (don't use a big orange! It will make your seafood taste like orange segments that have shellfish inside!)
4 C. thawed frozen corn kernels
1 4 oz. can green chilis, diced, drained (Redbook called for 2 cans of this, but that just seemed a bit much. And it'll turn your chowder greenish gray. Blech.)
1 C. chopped onion
1 t. EACH Cumin, Oregano
2 t. minced garlic
3 C. reduced-fat chicken broth
1/2 C. Fat-free half-and-half
1/3 C. chopped cilantro
16 oz. can fire-roasted diced tomatoes, drained really well
salt, pepper to taste
cook spray

Place your shellfish in a shallow bowl and add vanilla, zest and juice, brushing to make sure they're well-coated on each side. Let this sit at room temp while you make the chowder.
Coat a large pot with cook spray and head over medium high. Add corn, chiles, onion, spices and garlic. Cook about 5 minutes, letting the onion get translucent.
Add in your chicken broth and bring to a boil. Simmer at low for 15 minutes. Once it's simmered, either use a stick/immersion blender to puree it, or do what I did -- throw it all in your food processor and process the hell out of it. This is a lot of fun. Especially if you laugh maniacally between pulses. Anyway. Return to the pot and stir in half-and-half and 2 T. of the cilantro. Toss the remaining cilantro with your drained tomatoes for the topping.
While the chowder is reheating in your pot, make sure you've heated a grill pan over medium heat (you can also do this in a skillet, but it's easier to use skewers with a grill pan). Season shellfish with a little salt and pepper and coat pan with cook spray. Grill or cook about 2 minutes per side (you could also broil them, come to think of it)or until cooked through. You can use skewers or just divvy up the shellfish onto 4 beds of rice on your plates. Ladle the chowder out into 4 bowls and top with the tomato mixture. This was so warm and filling! It tasted just citrusy enough for us to crave summer, but the soup was just perfect for a chilly NC night. At only 275 calories per serving, and 2 grams of fat, you cannot feel bad about this! 5 WW points! OH, AND! 17 grams of protein! So go to the gym after!

And now, Chef Jim (my pal from the local Teet) has kindly given me his KISS Method for seafood, which I love and use all the time, so I know my readers will get a lot of use from it!

Chef Jim's KISS* Seafood

First select one pound of fish fillets from the following list:

Grouper, Halibut, Mahi Mahi, Salmon, Snapper, Tuna Steaks

Now, choose 2 T. of cooking oil from this list:

Butter (I use a fat free butter spray that cooks nicely on the stovetop), canola oil, flavored butter, Chef's Butter, Olive oil, Corn oil

Make sure you have some salt, pepper and Old Bay or 1 t. of blackening seasoning and 1/4 C. of whatever wine is on hand, that you already have open (I love a glass of wine while I cook!)

Sprinkle, salt, pepper and a little Old Bay (or, like Chef Jim does, use a blackening season) on flesh sides of fillets. Heat your oil/butter in a large skillet (make sure it's got a lid) over medium high. Place fillets seasoned side down and cook uncovered until a medium dark golden brown. Don't blacken! Who wants to eat something that looks like it's got tarred scales?! Turn fillets and then turn off heat for one minute, allowing the pan to cool (this makes for easy clean-up despite the wine you're going to add). Add wine and cover the pan. Cook on very VERY low heat for 3 minutes or until fish flakes when tested with a fork. This steams/poaches the fish for a little extra flavor!

I love this method and it really is easy. What I love is that it literally works with every fish I've ever tossed into my Calphalon. Thanks, Jim!

The second "s", Jim assures me, if for "sir" or "sweetie"... :)

Crab Cakes

2008-01-10T16:09:00.000-05:00

This was one of the very first dishes Deb made on her own. Inspired by a photo in an old Weight Watcher's cookbook, and in a bizarre phase where she coated all of her main dish meat with crushed corn flakes, this is the best of the Deb's early years -- trust her. Not-so-good contributions from this same time period include a freakishly salthy onion beef stew in the crock pot which screwed up the Deb and her husband's tastebuds for a solid week.

Anyway. I've never served this dish to anyone who remotely likes seafood and had them either a) dislike it or b) guess that it's low calorie. The secret is getting a good quality crab meat. Wait until your local grocery store has special pricing on crab. Be sure to get only Jumbo Lump. It really makes a difference in how well the cakes hold up while cooking!

Calorie-Friendly Crab Cakes
You'll need:

1 lemon
1 lb. Jumbo Lump Crab meat, picked over (if you get the meat fresh, vs. from a can, the easy way to get the shell bits out is to spread the crab in a single layer on a cookie sheet and bake on 350 for about 5 -- 10 minutes. It'll make the shell bits super easy to see and get rid of)
3 finely chopped scallions
1 Tbsp. dijon mustard
1/4 C. reduced calorie Mayo
3 drops tobasco sauce (optional)
1 T. Old Bay
1 t. dill
3 T. plain breadcrumbs
1 C. crushed corn flakes
2 T. canola oil

Grate about 1 T. of lemon zest off your lemon (only the yellow! Don't get down to the pith -- it's bitter as gall) and then squeeze said lemon into one big bowl. Add crabmeat, scallions, mustard, mayo, tobasco, Old Bay, dill, and breadcrumbs. Combine well and divide into 8 little crab balls. Shape each ball into a patty (be gentle but firm) and coat through corn flake crumbs. Cover your plate of crab cakes with plastic wrap and stick in the fridge to let get comfortable with their new condition for 15 minutes. This will really help when you get them in the hot pan -- they won't fall apart easily.

Heat oil in a large skillet over medium high and let it get good and hot. Then add in your crab cakes and cook about 7 minutes per side. The corn flakes should get nice and golden brown.

These are stupidly delicious and just the right texture for crabcakes. Not too crunchy, not too mushy. They pair well with brown rice and a simple spinach salad or any side vegetable. Only 6 WW points per cake, and about 300 calories.

Homefries

2008-01-06T09:03:00.000-05:00

Happy New Year, loyal readers! Hope you got everything you wanted for the holidays! I bet that a lot of you are renewing weight-related resolutions and thus literally tightening your belts in preparation for this Spring and Summer, which will undoubtedly bring warm weather and a hot new YOU in skimpier clothing!

So before we get to the delicious homefries recipe, a word about New Year's Resolutions. They aren't complete crap, no matter how much money gyms and diet pills make off of the New Year pressure to lose weight and get fit. I quit smoking four years ago thanks to a New Year's Resolution, and I lost the weight I promptly put on (I ate my own body weight in Chex Mix thanks to nicotine cravings) similarly with another New Year's Resolution. The key is to not forget it come February. Think of yourself a full year from January -- at your parents house with all your family and friends, or at home throwing a swank party with homemade Dainties, or in some fabulous exotic destination for the holidays... Doesn't matter where you'll be, just imagine yourself THERE and healthier, slimmer and probably happier. Let yourself imagine all the compliments you'll be getting from old friends and new acquaintances. That's what the Deb does when she wrestles with the temptation to devour an entire box of peanut brittle.

So. That being said, it should also be noted that the weather has gotten a bit chillier outside. You probably won't be in the mood to grill up some low-calorie scallops or make a refrigerated chicken salad. I'm going to try and provide you with Winter Warmth recipes that will satisfy the post-holiday blues AND keep you on-track for whatever your New Year's goals may be!

This is a great side item for the colder months!

Homefries

You'll need:

2 --3 Yukon potatoes, cooked in the microwave and sliced
1 onion, sliced
1 T. extra virgin olive oil
1 T. minced garlic
1 t. paprika
salt, pepper and Old Bay to taste
Butter flavored cook spray (i.e. Pam)
1 t. freshly grated Parmesan cheese

Heat the oil in a large skillet over medium high and add potatoes, onion and garlic. Cook until browned, about 5 minutes. Spray with cooking spray once during the cooking. Remove from heat and stir in seasonings and cheese. Serves 2 -- 3 (though this is an easy recipe to increase -- just bump up the number of potatoes you want to use and add extra seasonings). Only 2 Weight Watcher's points, and just under 200 calories per serving. These are great with just about anything, especially as a companion to nice seasonal main dishes like roasts and casseroles.

Beef and Veggie Casserole

2007-12-18T16:03:00.000-05:00

Ah, beef. It's what's for dinner, you know.
And The Deb feels that so long as you're buying lean beef and not cooking it in, say, bacon fat or lard, it's not that bad for you. That being said, you should be careful about consuming it every day. I just heard on NPR that you should have about 3 servings a week, and you shouldn't grill it because the grilling process can lead to carcinogens (CANCER) in your burger. Gah. The Deb often wonders if it wasn't infinitely easier living in the 1950s where you could smoke, drink and eat red meat all you wanted because: Steaks = vitamins, booze = necessary social lubricant and smoking = dedication to a hobby.

Anyway. It's 2007 and here's a nice casserole dish for these chilly winter nights that will taste good and homey but not weigh you down.

Warm Beefy Delicousness

Preheat your oven to 500 degrees and spray a cookie sheet.
Cook your pasta, also.

You will need:
8 oz. whole wheat pasta, BARELY cooked (I only cook my ziti for about 6 -- 8 minutes because it will be in the oven); ziti, medium shells, or macaroni works fine with this. I've even used egg noodles.
2 bell peppers (any color), sliced
2 zucchini or squash, sliced
12 oz. lean ground beef
1 onion, chopped
2 minced garlic cloves
1 C. tomato sauce
2 C. fat free ricotta
2 T. parmesan cheese
1 large egg yolk
1 C. reduced fat cheese
salt, pepper, Mrs. Dash and chopped parsley, to taste

Roast veggies on cookie sheet for 10 -- 15 minutes. Reduce temp to 350.
Saute beef, onion and garlic until beef is browned. Stir in sauce and bring to a simmer. Combine with cooked pasta.
Spead beef/noodle mixture in bottom of a 9 x 13 pan and top with roasted veggies. Sprinkle with seasonings/parsley.
Whisk together ricotta, yolk, cheddar and more seasonings (to taste). Smooth over top of casserole with a spatula and top with parmesan. Bake uncovered for 25 minutes, then take the foil off and cook 10 more minutes to get the cheese all melty.
This is so good for around the holidays because it feeds 6 -- 8 people and it's really like comfort food, so you don't feel deprived on a cold winter night.
Serving six, it's got about 315 calories per serving, or 7 WW points.

Casserole Sing-A-Long
"Baby It's Cold Outside!"
"Yes We Can-Can-Can" from the Moulin Rouge soundtrack

Tis the Season

2007-12-15T08:47:00.001-05:00

Because your Deb has been considerably more busy this year than last, Deb has realized that she has not accomplished as much baking as she'd like for the Holiday season. So the Deb has made an executive decision -- if you're going to bring baked goods to the office, it's acceptable to use boxed items. SO LONG AS you also add in your own ingrediants and put some genuine love and care into the presentation. No flopping the cookies down on the communal snack table on a paper plate. It's untidy.

That being said, I realized that there are several "Quick Bread" options in the grocery store, and I've been using these to create Holiday Breads for my faculty lounge and for my husband's office. Here are some ideas for quick and delicious ways to look like a gourmet to your friends at work!

Holiday Bread

Preheat oven according to box's instructions.

1 box Cranberry Quick Bread (or similar -- I've been using Pillsbury because they've been on sale)
2 T. honey
1/4 C. dried cranberries
1/4 C. chocolate chips
1/2 C. chopped nuts (walnuts or pecans work best)
2 eggs, oil and water (again, follow the directions on the back for this part)

Combine all ingrediants and bake (usually around 35 -- 45 minutes). When bread is cooled, combine 4 TBS. of powdered sugar with 2 T. lemon juice. Whisk into a glaze and drizzle over finished bread. This is like a fruitcake except moist and edible.

Tonight I'm making a banana bread with real mashed bananas stirred in, topped with pecans and caramel frosting. I'll let you know how it turns out!

Cuttin' Up with Cookies

2007-12-08T17:57:00.000-05:00

For the first few years of my cooking life, I could not, for the Deb of me, figure out how to make decent Christmas Cut-Out cookies. And what's the point of a holiday without the sugary pleasure of biting off the head of a reindeer? At long last, though, and after many tragic attempts in the kitchen (once I made a dough that could easily have entered the Olympics... as a trampoline), I figured the following recipe out. Here's why it's awesome: it's really easy because you make the food proccessor do the work, and it's fool-proof. I am proof of that fool.

Cuttin' Up Cookies
You'll need plastic wrap and two hours to refrigerate the dough! THEN you can preheat to 350.

2 sticks softened butter
1 cup sugar
1 egg
1 1/2 tsp. vanilla extract
3 C. flour
1 1/4 tsp. baking powder

Cream the butter and sugar until fluffy in a food processor. I like pulsing my food processor in time to the commercials of whatever my husband is watching. Because that's real love.* Add in the egg and vanilla and pulse until just mixed. Gradually add in your flour and baking powder until a smooth dough forms. Divide the dough into two balls and squash into circular disks. Wrap in plastic wrap and stick in the fridge for 2 hours. Then it'll be a Grinch cinch to pull 'em out, roll em out and cut your decapitated-destined reindeer out from. They're really light and delicious, and I can never eat too many Christmas cookies after making 9 dozen of them, so I don't count the calories. They're a labor of love, and for me the fun part is honestly making them, rather than eating them... well, until I see those irresistably frosted antlers...

Classic Cookie Cantos

"Rudolph the Red-Nosed Reindder" (though it fails to mention how delicious he is...) by Gene Autry
"Santa Baby" by Eartha Kitt
"It's Cool to Love Your Family" by Feist
"Ava Maria" by Andrea Bocelli

*Of course, my food processor dates back to 19-dickity-2. My mother bought it for "me" (that is, she bought herself a backup machine, myself not being born yet) in the 70s.

Melba Canapes

2007-12-03T17:14:00.000-05:00

Because the Dainty Deb loves the Food Network, I watched it pretty incessently throughout the holidays. And cooks notoriously love Thanksgiving, since the focus is so much more on the food than the gift-giving. Well, I can't say that my Thanksgiving meal was too terribly dainty, but I have come up with a few nice ideas for hors d'ouerves thanks to Paula Deen's unflagging enthusiasm for all things buttery.

Melba Canapes

1 box (any flavor) melba toasts, each toast halved
1 large onion, sliced in rings
1 Tbsp. olive oil
1 Tbsp. Sugar
8 oz fat free cream cheese
dash worcestershire sauce
1 Tbsp. Old Bay

Heat a skillet over medium high and heat the oil up to good and hot. Add the sugar and onions and let them carmalize. Mmmm. When they're nice and brown and soft, remove from heat. Meanwhile, mix your cream cheese with the sauce and Old Bay. Spread about 1 Tbsp. per melba half onto the little toasts, then top with the warm onions. You can garnish these with green olives for a festive look. They're really delicious, and because of the seasonings, you can't even tell the cream cheese is fat free! So HAH, Paula Deen! I made something delicious AND will be remaining dainty for the coming season of parties and fetes!

PS Thanks for all the warm wishes in my absence. It's very good to be back. Thanks for missing me!!

Choices!

2007-10-05T18:42:00.000-05:00

The Dainty Deb is very sorry. She has been MIA for quite a while.

It's not that the Deb has not been cooking up healthy deliciousness -- she has! But she's had to make the very serious choice between taking the time to cook and taking the time to blog. And, beloved Dainty readers, one should always choose the actual act of cooking over writing about the process of cooking!

Anyway, never fear. The Deb is back and ready for the fires of the kitchen. She will have some particulary delicious and low-cal holiday recipes coming up, so stay tuned. Thanks for not giving up!

Bacon-ghetti

2007-07-16T11:49:00.000-05:00

Lord do I love bacon. It was the absolutely worst part about my semester abroad in England -- I couldn't get good bacon. It was either unrecognizable or undercooked. Gah. First thing I did when I got back? Made me some bacon.

Here's a nice way to incorporate the smoky deliciousness of bacon even if you're watching your figure. I use Canadian-style bacon because I feel it imbues the sauce with more flavor, but I've also made this with pancetta and with regular bacon. They were also quite good, though I maintain that Canadian-style gives this sauce more oomph. Also, this recipe is cheap, easy and perfect with just a nice salad and maybe garlic bread. Great for the middle of the week when you want real food but aren't feeling like an hour in the kitchen. It's 257 calories per serving (it's 5 WW points), and this makes 4 nice sized servings.

Bacon-ghetti

You'll need:
8 oz. uncooked whole wheat spaghetti
1 t. olive oil
5 oz. Canadian-syle bacon, diced
1 onion, diced
1 tsp. minced garlic
14 1/2 oz can diced tomatoes
1/4 tsp. red pepper flakes
salt and pepper, to taste
freshly grated parmesan cheese, for garnish

Cook the spaghetti al dente and reserve 1/4 C. cooking water before draining and keeping warm.

Heat the oil in a large skillet over medium heat and add the bacon, cooking until browned. Add in the onion and garlic, also cooking until lightly browned. Finally, add the tomatoes and then red pepper flakes. Let simmer together for about 10 minutes.

Combine the sauce with the pasta, reserved pasta water, and salt and pepper to taste. Top each serving with a little parmesan cheese.

You can also always double or triple the sauce recipe and keep some in a jar in the fridge for a super quick meal in the future. It keeps forever... at least 3 months. But I'd try to use it within a month of making it.

Chicken Parmesan

2007-07-08T09:29:00.000-05:00

I don't know many things better than fried meat baked under a layer of sauce and cheese. I make this dish with fewer calories than what you'd get at Olive Garden, but the key is using good, fresh ingredients (isn't it always?). Make sure you use freshly ground Italian seasoning, freshly sliced, good quality mozzarella and equally freshly grated, good parmesan cheese.

Chicken Parmesan
Preheat your oven and spray an 8" square bake pan with cooking spray.

You'll need:
1 lb. chicken breasts, boneless/skinless, pounded thin (about 4 4 oz. pieces)
2 large egg whites, lightly beaten
1/2 C. dry, seasoned breadcrumbs
2 T. Italian seasoning
1 t. olive oil
2 8 oz. cans tomato sauce (I use the garlic and basil flavored kind)
1/2 C. part-skim mozzarella, sliced into thin strips
2 T. freshly grated parmesan cheese

Combine the breadcrumbs and seasoning in a shallow dish. Also, heat a skillet over medium high heat and add your olive oil. Pour 1/2 a can of tomato sauce into the bottom of the bake pan.

Coat each chicken breast with egg whites and then thoroughly dredge through the breadcrumb mixture. Turn to get all sides of chicken coated. Add the chicken to your hot skillet, and cook until lightly browned, about 4 minutes on each side. When the chicken is no longer pink on the inside, remove to bake pan and cover with remaining tomato sauce -- it's sort of a matter of taste. (My husband likes lots of sauce, which he spoons over the whole wheat pasta.) Then top with cheeses. Bake until bubbly and cheese is browning, about 25 minutes. Serves 4.

I serve this over pasta with a nice big salad. It's 256 calories (5 WW points) and it is one of our favorites. It's also not particularly labor intensive. Once you've dredged the chicken in crumbs, the hard work is over. I usually buy more chicken breasts so that Stephen has leftovers for lunch. This is a super easy recipe to double -- you just use a 9 x 13" bake pan instead of the little one.

Chicken Cha Cha

"That's Amore" by Dean Martin (it certainly will be "amore" after you serve him breaded, lightly fried meat under gooey cheese and warm sauce)

"Time to Say Goodbye" by Andrea Bocelli (time to say goodbye to those extra pounds with style and satisfaction)

Birthday! (More Non-Daintiness)

2007-07-04T14:37:00.000-05:00

My husband had his birthday on Monday, which is rather lame, since it's not like you can take a boy out, get him shnockered and keep him up all hours with birthday lovin' when he's got to work in the morning. Well. I guess you CAN, but Debs tend to respect the sleep patterns of their bread winners. To do otherwise might disrupt any potential we have at becoming a trophy wife.

I did the next best thing -- I cooked him dinner. What did I make, you ask? Oh-ho. What DIDN'T I make.
1. Ceasar Salad
2. Roasted Squash
3. Blue Cheese and Portobello Stuffed Steaks
4. Tortellini in a browned butter sauce
5. Homemade Chocolate birthday cake with caramel frosting

The last three are the most impressive (especially considering that my ceasar dressing came out of a bottle), so those are the three I'll list here.

Blue Cheese/Portobello Stuffed Steaks

You'll need:
4 top sirloin fillets
5 oz. blue cheese
6 oz. drained jar of sliced portobello mushrooms
1 C. red wine (use a nice, drinkable wine)
2 T. Good Seasonings, divided
Freshly ground pepper, to taste

First things first, get your steaks marinating. Before they go into the bag, though, cut a 1/2" slit in the side of each steak, and use your knife to hollow out a nice space in the interior of the steak, like a little pocket. The bigger the pocket, the more cheese you can fit in later... but DON'T cut the initial slit any bigger than a 1/2" inch or you'll have a mess on your hands when it comes time to cook them. Trust me. I've spent hours scraping charred blue cheese off my Calphalon. Not a recommended activity for anyone's birthday. So. Once they've got their little holes/pockets, place them in a large zip-loc bag with the wine and 1 T. of the Good Seasons, using your pepper as desired. Make sure that you flip them once halfway thru the day so that both sides of the steaks get good and soaked.

Once they've marinated, then you want to pull them out before making your tortellini to let them get room temperature. Preheat your oven to 400 degrees. Once at room temp, you want to combine the cheese and mushrooms and last T. of Good Seasons in a small bowl, spooning this amply into each steak's pocket. Secure with a toothpick if necessary.

Then, let a skillet get good and hot. Add 1 -- 2 T. of olive oil and let this heat as well. Finally, add the stuffed, secured steaks to this hot pan. TURN YOUR FAN ON. It will be smooooky. Only let them sear on one side -- the crust side. About 4 minutes. Make sure the last of the oil cooks away (you don't want any left in the pan when you place it in the oven). Place the whole skillet into your heated oven and cook for about 10 minutes for medium. They should come out just perfect. Tent them with foil just prior to serving to let them settle and to keep them warm.

After placing the steaks in to marinate, I made the cake, because it has to chill for a few hours. The frosting is the same as for the Peanut Butter Cupcakes (see below), except I used caramels in the melting process, vs. chocolate chips.

Birthday Boy Cake

Preheat your oven to 350. Grease and flour a 9 x 13" bake pan.

You'll need:
2 C. sugar
1/2 t. salt
2 C. flour
1 stick butter
1/2 C. vegetable oil
1 C. water
1/4 C. cocoa
2 eggs
1 t. baking soda
1/2 C. buttermilk (You can also use 1/2 C. regular with either a 1/2 T. of vinegar OR lemon juice mixed into)
1 t. vanilla
14 oz. can sweetened condensed milk
6 oz. jar caramel topping

Combine sugar, salt and flour in large bowl. In a saucepan, bring butter, oil, water and cocoa to a boil (this makes your house smell SOO good). Add to flour mixture. Beat eggs, baking soda, buttermilk and vanilla on medium, gradually adding in the dry ingredients. Pour into your bake pan when well blended, but not overmixed. Bake for 25 -- 30 minutes. When cake is out of the oven and still warm, pierce it all over with a toothpick, making sure you hit the bottom of the pan with each poke. Pour the sweet milk over top, letting it sink in and settle. Pour the caramel over top. Chill for about 3 hours before serving. Frost after chilling. I'm sure this is about a million calories, but he only has one birthday, after all, and I had only one tiny piece.

Next you can make your tortellini...

Tortellini (in brown butter sauce)

1 large refrigerated package of tortellini or tortelloni (I like the chicken and parmesan type with this recipe, thought three-cheese is a close second favorite)
1.5 sticks of butter
1 C. dried cranberries
1 C. chopped, toasted walnuts
1/4 C. fresh chopped parsley

Cook your torellini according to the package and keep warm. Don't drain it completely, it needs to be a bit damp to not stick. Then melt your butter in a large sauce pan over medium heat. Here it the trick -- you really have to watch the blasted butter. It's got to get nice and brown and smell nutty, but just as soon as it does (turns brown and smells nutty), yank it off the heat. You don't want it to burn because then it will be bitter, oily and just plain sad. Yank it off the heat and add in your nuts, berries and parsley, stirring rapidly to coat completely. Add in your warm, damp pasta and mix well. Again, about a million calories but DELICIOUS. I brought this to a reading club meeting once and there was a near bludgeoning over the last serving of it. Teeb (that's my husband, Stephen's, nickname) loves this almost more than the actual steak.

So they say it's your birthday -- it's my birthday too! At least, I'm going to eat like it is...

Not So Dainty Cupcakes

2007-06-23T12:11:00.000-05:00

Part of being a Dainty Deb is not simply the "dainty" part -- there is also a good deal of "Deb" involved. To me, being on top of one's life includes being kind to one's family. Particularly Debs are concerned with the well-being of their significant other. My husband's well-being, tragically for my daintiness, often requires Peanut Butter confections.

I'm leaving my poor husband to fend for himself for a week while I visit my brother in Manhattan. I thought it only a measure of good manners that I make him something delicious before I go... They're about 500 calories apiece, but they're pretty astonishingly delicious. They're like a cupcake version of a peanut butter cup.

Decidedly UnDainty Deliciousness (Peanut Butter Cupcakes)

Preheat your oven to 350 and line a 12 cup muffin tin with paper liners.

You'll need:

1 1/4 C. flour
1 1/2 t. baking powder
1/2 t. salt
1 C. gently packed light brown sugar
6 T. butter, softened
1 t. vanilla extract
1/2 C. smooth peanut butter
2 lg. eggs, room temp.
1/2 C. milk (whole or soy is best), room temp.
12 oz. peanut butter morsels, divided in half
6 oz. semi-sweet chocolate chips
1 1/3 C. heavy cream
Mini-Reece's peanut butter cups, cut into fourths, for garnish

In a medium bowl, sift flour, baking powder and salt together. Set aside.

In a large bowl, beat sugar, butter and vanilla together on medium speed, beating until blended. Add in peanuty butter and beat until blended and fluffy. Add each egg individually, beating well after each addition. Add milk, beat well. Finally, stir in 6 oz. of those peanut butter morsels gently.

Fill each cup evenly, and bake 25 -- 30 min. until golden on top and when a toothpick comes out clean. Let them cool completely -- meanwhile, you can make your own icing (see below) or cheat a little (Debs know how to cheat, gracefully, with feminine allure and without getting caught) and use store-bought. Then top with the peanut butter cup fourths.

Easy-Peasy Chocolate/Peanut Butter Frosting

*Note: This makes about double what you really need to top the cuppers with, so either halve it or have a plastic container on hand to save the remaining amount in for later. It refrigerates beautifully for up to 3 months.

Melt the remaining peanut butter morsels, the chocolate chips and the heavy cream over low in a saucepan. Stir occasionally (usually takes me about 10 min) until totally 100 % smooth. Pop in the fridge for about an hour. You want it to be cool all through, though not hardened. The best way to test this is with a clean finger stirring -- although, then you're left with a deliciously coated finger... Anyway. Once it's done, about an hour in the fridge, then you want to beat it on medium to high speed for about 3 -- 5 minutes until creamy and fluffy.

As a variation, if you'd like to make these as breakfasty muffins, you can turn them into PB&J treats: Just as you're ladling the first dollop of batter into the paper muffin cup, top each of those dollops with a tablespoon full of your favorite jelly (I like scuppernong). Then cover entirely with another dollop of the batter before baking. You don't have to ice them when they're filled with jelly and they make very enviable breakfast or lunchtime treats at any office.

Dutiful Deb Ditties:

"Ain't No Other Man" by Christina Aguilera (See, you married him for a reason. Hopefully he didn't marry you sheerly for your cupcakes, but hey. They never hurt.)

"Me and Mr. Jones" by Amy Winehouse

"If You Wanna Be Happy" by Jimmy Soul (I like the part where he defends his wife, saying "she sure can cook, baby!")

"The Man I Love" by Etta James (The man I love loves peanut butter and has the rapid metabolism of a flying squirrel. sigh.)

Back and Better Than Ever! With Pastitsio!

2007-06-18T14:39:00.000-05:00

We are NOT going to discuss all the terrible and delicious things I ate in Vegas, a veritable feast of fatness. My husband and I ate like it was our job. Buffets for breakfast, meals involving appetizers and cheese trays for dinner. I had one meal that consisted of literally nothing that was not deep fried and served with a sauce. Ye Gads. I can't believe we didn't have to be rolled home from the airport.

Like the Dainty Deb I am, though, I proudly hopped right back on the healthy-eating train as soon as we got home. Truth be told, I was feeling a bit sicky from all the grease and impending caloric reprecussions. So like the good girl I am, I waddled on down to the faithful old Teet and grocery shopped for the week, rather than giving in to the more sensible desire to order wings and lay imobile for several hours.

Because I was coming off a fat, fried and fabulous binge, though, I felt it would be in my best interest to make something fairly decadent. This recipe is for Pastitsio, and while it's creamy and gooey and delicious, it's also pretty tame: 300 calories per serving (6 WW points); 8 servings. As such, it's a nice bridge between the decadence of vacation and the good intentions to return to a sensible but tasty lifestyle of munching. Because it's lengthy, it will keep you occupied mentally and physically in the kitchen, rather than letting you (if you're anything like me) graze aimlessly and thoroughly through your kitchen cabinets. But it's not really hard, just requires a bit of concentration, which will be the best thing for a mind suddenly disgruntled by the rapid disappearance of dishes involving potato skins, fried meat and a cheese topping (an actual thing I ordered at The Peppermill).

Partway Home Pastitsio
Preheat your oven to 350 and spray a 9 x 13 bake pan. Heat a large skillet over medium high heat. Take out 4 eggs and let them get room temp.

Meat Sauce
1 lb extra lean beef
1 medium chopped onion
8 oz. can tomato sauce
1/4 C. red wine
1 1/2 t. cinnamon (def. measure this -- you don't want to over or underdo the cinnamon)

Cook beef in heated skillet and add onion, browning, making sure the onion gets tender (about 10 min). Stir in sauce, wine and connamon, bring to a boil. Then reduce to medium low, cover, and simmer 30 min. Stir occasionally.

While that's simmering, make your pasta:
Pasta
8 oz. dry whole wheat pasta, like bowtie or penne, cooked and drained and still hot
3/4 C. Fat Free evaporated milk
1 large, beaten egg
1 oz. part-skim mozarella cheese, in chunks

Toss all these together and set aside, covering the bowl with a towel to keep heat in.

Now, make the cream sauce (your meat sauce should still be simmering away):
Cream Sauce
1 T. butter
2 T. Flour
Salt, pepper, to taste
1 1/2 C. Fat Free Evaporated milk
1 large beaten egg, 2 large beaten egg WHITES
1/2 C. Parmesan cheese, in slices, divided

Melt butter in saucepan over medium heat; stir in flour, salt and pepper. Gradually add milk. Cook, stirring with a whisk, until thick and bubbly (about 6 -- 8 minutes). Remove from heat and then VERY GRADUALLY, add the eggs and egg whites into the hot mixture (Don't pour them in too fast, or they'll scramble).

Now you got all your pieces lines up, ready to go. Layer half the pasta into the bake pan, then spread with your meat sauce and 1/4 C. of the parmesan cheese slices. Top with the remaining pasta and then pour your cream sauce over the top. Sprinkle with the remaining cheese. Bake, covered in foil, 20 min. Uncover, bake 15 min. more. Do a clean-knife test to test doneness and let it settle for 15 min before slicing and serving.

This dish really is rich and tasty, and all the effort is worth it because it will help reset your inner Deb clock, reminding you to take your time with food and savor the results of a nice long spell in the kitchen. Whether coming back from vacation or just exhausted from day-to-day mayhem, our little clocks get maladjusted all the time. We owe it to ourselves to fix a nice meal that melts in your mouth.

Pastitsio Pastiche
Viva Las Vegas by The Dead Kennedys (this is the raucous, funnier version that plays at the end of Fear and Loathing)
The House Wins by Ok Go
Stagger Lee by Lloyd Price
Pretty Vegas by INXS

Risotto with Salmon or Chicken

2007-06-05T18:49:00.001-05:00

This recipe came from the Weight Watcher's website and I love it. It originally calls for salmon, but I really like it with chicken; also, I had to double the recipe because the original was only for 2 servings, and my husband always likes leftovers for his lunchy the next day. And I serve it with a crusty whole wheat loaf from the Teet that you can just gobble up the risotto with, like a spoon. It's seven points according to WW, so it's probably around 300 calories per serving. This version serves four, about 1 1/2 C. per serving. Also, it literally takes 20 minutes to make, from stop to finish, so it's great for nights when I barely feel up to the gym, much less the task of facing fire and sharp knives in the kitchen.

Creamy Havarti Risotto
You'll need:
2 boxes risotto mix (I use Parmesan flavor; I finally located the blasted things next to the rice, not in with the other pastas... This is because risotto is an arborio rice. Hey, I'm dainty. I never said I was bright.)
4 C. water
2 T. Fat free butter spray (I Can't Believe It's Not Butter or Parkay version)
4 T. fresh chopped dill
4 oz. smoked salmon, diced, OR 1 package of no-drain chicken, already in chunks for your convenience
2 oz. Havarti cheese, grated (if it's too soft to easily grate, stick it in the freezer for a few minutes until it hardens a bit)
1 tsp. freshly grated black pepper, or to taste

Combine risotto, "butter," water and the mix packet from the box in a big ol' sauce pan. Bring to a boil; cover and simmer for 15 -- 20 minutes, until mostly absorbed (not totally -- should still be a little gooey).

Stir in dill, meat, pepper and cheese. Cover and let sit for 5 minutes. Serve it up still hot.

Paired with just bread, this is a perfect midday meal. It's easy, light, and yet warm and filling. The risotto makes you full for hours afterwards without making you feel all bloated and heavy, like some pastas can do.

IN OTHER NEWS: The Dainty Deb is taking her show on the road! That's right -- The Deb will be in Vegas until the 17th, so alas... You shall be forced to vacation with her and eat your own body weight in shrimp cocktails... NO! No! No! I mean, The Deb will be on exceptionally good eating behavior in Vegas because she will be too busy gambling all her sainted husband's money at the craps table. In between gambling, drinking and cavorting, though, she will miss you all very much. Check back in after the 17th for more Dainties!!

Mac n' Cheese, Daint-eased

2007-06-05T18:15:00.000-05:00

Mac n' cheese actually saved my husband and I from complete starvation on several occasions. It used to be his big kitchen contribution -- he'd make mac n' cheese with frozen fish sticks. The effort struck me as sweet, even if it lacked finesse. And it was back when I was slothfully not cooking for my man.

Anyway. Here's a whole wheat version that's only 280 calories per serving and a lot better for you, what with all the whole grains and real cheese, compared to the powdered stuff that comes in a certain blue box.

Dainty Mac n' Cheese
Preheat oven to 350 and spray a large bake pan or casserole dish (at least 4 qts) with Pam or similar.

You'll need:
3 C. (uncooked) whole what macaroni (about 3 C.), cooked without oil, drained and still hot
8 oz. Reduced fat cheese (I use the 75% Reduced Fat Cabot White Cheddar, which is really good)
3/4 C. fat free evaporated milk
1 8 0z. carton fat free sour cream
1 T. Dijon mustard
splash of Worcestershire sauce
1/8 t. nutmeg or cinnamon
2 T. freshly grated parmesan cheese
2 T. crushed fat free croutons

While macaroni is still freshly hot from being drained, stir in the cheese until it melts. Then add milk, sour cream, mustard, Worcestershire and nutmeg, stirring to combine. In a small dish, combine Parmesan and crumbs for topping. Sprinkle on top and back until top is golden and the whole thing bubbles, about 30 or 35 minutes. Makes 6 servings (about 1 1/2 C. = 1 serving). This simple fare is simple easy to make and nigh on guiltless.

Easy Cheesy Singing:
"Mac the Knife" by Bobby Darin
"What do the Simple Folk Do?" from Camelot

Beef Medallions

2007-06-05T17:55:00.000-05:00

Nothing says dinner like a steak.

It's true. Ask Homer Simpson:

Marge: What would you like for dinner this week, Homer?
Homer [eyes brightening]: Steak!
Marge: Um, steak is too expensive right now, Homey. What else would you like?
Homer: Steak!
Marge [glancing away shiftily]: Suuuure... Ok. Steak...

Anyway. These medallions are just 4 oz each, but cooked in a really delicious sauce and with tasty little mushrooms on the side. A nice, elegant meal and super easy. I can even make this on my busiest nights. I am pretty sure this recipe originally came from Self magazine.

Beef Medallions

You'll need:
2 1/2 T. olive oil, divided
4 beef tenderloin pieces, about 4 oz. each, patted dry
salt and pepper, to taste
4 oz. stemmed mushrooms
1/4 C. brandy (I've used white wine in a pinch -- it's not as rich, but it's still pretty good)
2 chopped shallots
1 minced garlic clove
1/4 C. low sodium chicken broth
3 T. light sour cream (I usually use fat free, and it still tastes good!)
1 T. fresh parsley leaves, optional

Heat 1 T. of the oil in skillet over medium high heat. Season both sides of meat with salt and pepper and then cook in heated skillet, about 4 minutes on each side for medium rare. Remove from skillet to plate and cover in foil.

Heat the rest of the oil in skillet and then mushrooms. Cook about 4 minutes until mushrooms are nice and tender. Add shallots, garlic and a pinch of salt, cooking until translucent. Pull skillet off the heat and add brandy.* Return to heat and cook until liquid is reduced, about 2 minutes. Add broth and cook until saucy, another 3 minutes. Remove from heat a final time and add sour cream and parsley, season a bit with salt and pepper. Pour over meat and serve.

Only 314 calories per serving! And it's really good. Makes you feel like your dining room is a fairly snazzy dining experience out. Pair it with a nice baked potato or some brown rice. I serve mine with Just Gus.

Beefcake Bangings:

"Mr. Big Stuff" by Jean Knight (Who DO you think you are? Oh, you're THIN and GORGEOUS!)
"Stop the Wedding" by Etta James (Stop it to eat this delicious meat)

*This, I learned the hard way, is to prevent the brandy from exploding into flames. Just trust your beloved Deb and remove it from the heat before splashing alcohol around. Remember, no matter how dainty one is, no one looks good without eyebrows.

Peanut Ginger Beef Stir Fry

2007-05-30T07:27:00.000-05:00

I genuinely like chopping things... now, anyway. Didn't used to. Didn't have any truck with hanging out with sharp, stabby knives. But I got used to it eventually, AND we got a decent set of knives for our wedding (it really makes a difference), and now, I'll chop up anything. I also have the freakish superpower of not crying over onions. I could rub those babies on like a pink-eye salve and not a tear would form.

Anyway. This recipe is fun if you have the extra chopping time. Or, you can do what I sometimes have to do and chop them up earlier in the day or week and then bust them out later for dinner. If you do that, make sure you loosely cover them in a damp paper towel so that they stay fresh. You can also substitute quite a bit on the veggies. Use whatever you like.

Peanut Ginger Beef Stir Fry
You'll need:
1 T. low-sodium soy sauce
1 T. creamy peanut butter
1/4 C. white wine (or water)
1/4 t. crushed red pepper flakes (optional; for those who don't like spice, omit)
3 t. asian sesame oil
3/4 lb. lean steak, sliced into thin strips
1 t. ginger
2 carrots, chopped into sticks
1 bunch scallions, cut in 1" pieces
1 red bell pepper, cut in strips
(You can easily substitute other veggies, like broccoli, water chestnuts, and those baby corn. Green beans are nice, too. I've used those in a pinch)
2 cloves minced garlic
2 T. roasted soy nuts or chopped peanuts, optional, for garnish

Get a large skillet scorching hot over high heat. While it's heating, combine: soy sauce, peanut butter, red pepper and wine/water. Set aside. When your skillet is ready, add in 2 of the 3 t. oil and let it get a little shimmery. Turn your oven fan on, unless you like the sound of your smoke alarm* and add the beef. Stir fry it quick, getting all the sides brown, so flipping constantly. When JUST browned, add the ginger and cook for about 1 more minute. Remove beef to a small dish and keep it warm.

Add into your pan (you can turn the heat down a little now) the remaining oil and then the carrots. Cook those for a minute before adding: the other veggies, the garlic. Stir fry until cooked through, then add 1 -- 2 T. of water to the skillet. Cover the veggies for two or three minutes, simmering. Then remove cover and add in your beef and peanut butter sauce. Cook over medium heat, stirring constantly to coat beef and veggies.

Serve over hot brown rice with nuts on top. Crunchy and creamy and delicious. My husband inevitably ends up licking his plate when he thinks I'm not looking. It's also only 275 calories per serving (not counting rice), or 6 WW points! Makes 4 servings.

Stir-Fry Songs:
"Babylon Sisters" by Steely Dan
"Aja" by Steely Dan
(Hey, Steely Dan just goes good with Stir-fry!!)

* Boy oh boy do I have a long, complex relationship with the smoke detector. When we lived in a little duplex, that thing went off if you left your toast in the toaster a minute too long -- and, Dumplings, this was back when I was setting EVERYTHING ablaze. If it wasn't on fire, it wasn't dinner. Anyway, the detector possessed the ear-drum shattering qualities of a newborn with colic. I hated that thing. Luckily, because our duplex was fairly ghetto, the smoke alarm was not fully attached to the wall. It was hanging by one lazy plastic nail that easily came off. This was another problem -- ocassionally, UNprovoked by my cooking, the thing would just maliciously fall off the wall and start howling. I became gifted at the snatch and grab, where I'd bolt across the kitchen at the first siren call, leap into the air (it was considerately placed three feet above my head), snatch the thing with all my might, and then beat on it until it shut up.

Apples -- No wonder Eve was tempted

2007-05-27T12:49:00.001-05:00

I love a good apple. In fact, biting into a planned lunchtime apple that is mealy will literally ruin my day. I become ornery. My husband likes apples, too.

So I was really pleased with the Granny Smith I picked up a quick trip to the Teet this afternoon. It was just crunchy and tart enough to make my little Deb heart sigh in muted satisfaction. I did two things with this ridiculously tasty apple:

1. Added thin slices of it to my grilled cheese sammich -- holy Jezebel. I'm not joking. The sweetness of the cheese cuts through the tarty apple taste and just makes you want to find religion. For real. I threw in some arugula for good measure, but really just because it was handy.

2. Paired it with a cup of Jello's new Sugar-free, 60 Calorie "dulce de leche" pudding. Sweet Rosemary's baby. Another nearly effortless experience in total deliciousness!! This particular flavor of pudding comes with a Splend-iferic caramel topping. I mean, for tiny calories, both these options made for a fairly decadent Sunday, ya'll, and it's only 2 PM. Lord only knows what the night will bring!

Salmon in a Mustard Sage Crust

2007-05-26T07:37:00.000-05:00

"I have a powerful craving for red salmon" -- Fear and Loathing in Las Vegas, HS Thompson

Don't we all?

Ah, salmon. The flakiest of all the good-for-you fish. The last time I made salmon, however, I made little salmon croquettes, which were too darling. Tragically, however, I made them with wheat germ (I rolled them in it before sauteing for a nice crunchy exterior). My husband, who had never had wheat germ in his life, nearly killed us both with his toxic emissions. That night in bed, I actually woke up, the stench was that bad, and had to gently pat him down in an effort to determine whether or not he'd crapped his pants. He had not, but to this day, I refuse to cook with wheat germ.

Salmon is a different story, though. We love us some salmon. And this is an easy recipe -- I made it out of things that just popped into my mind as I peered into the refrigerator. It's really delicious. And only 242 calories (or 5 WW points)!

Salmon with Mustard Sage Crust
Preheat your oven to 400 degrees and get out a bake pan, spraying it with cook spray.

You'll need:
1 -- 1 1/2 lb salmon fillets (about 4, 5 -- 6 oz. pieces -- I like the Alaskan)
salt, freshly ground pepper and Old Bay, to taste
1/4 C. Dijon or spicy mustard
1 T. Fat Free Sour cream
1 T. Salsa
1 T. White wine (or water)
1 T. vinegar
1/4 t. mustard powder
1/4 t. garlic powder
2 t. fresh sage, chopped

Season the salmon on both sides with salt, pepper and old bay, and place in the pan. In a small bowl, whisk together all remaining ingredients. Brush the sauce over the fillets well, coating completely. There will be some left over -- reserve and save to serve on top.

Bake until fork-tender, about 15 -- 20 minutes. Serve the salmon with mustard sauce on side.

I made this and served it up with my corn on the cob and a nice crusty bread. It's also good paired with Just 'Gus and brown rice.

Salmon Serenade:
"Can't Find the Time to Tell You" by Hootie and the Salmon, er, Blowfish
"From Silver Lake" by Jackson Browne (Salmon love silver lakes)
"(I don't know why) But I Do" by Clarence 'Frogman' Henry (Salmon love frogs)

Patty Pan Squash

2007-05-23T10:23:00.000-05:00

First things first, I'm so sorry ya'll have had to wait so long for new foodies. I'm a bad, bad Deb. However, I was busy for good reason: I was graduating with my Master's! So now you may all refer to me as the "Master Dainty Deb".

What with graduation hoo-ha and all, I did quite a bit of cooking. I chose this recipe, however, because astonishingly, no one in my family seemed to be aware of the deliciousness of patty pan squash. THE cutest squash you can buy. It's true. I challenge you all to find a cuter squash, nay, even a cuter vegetable.

Patty Pan Squash
To fully enjoy this sweet little knocker, you will need: (first preheat your oven to 375)

6 patty pan squash (this recipe is my basic roasted veggie recipe, so you can really substitue any veggie, especially any squash), sliced fairly thin
olive oil
1 chopped onion (optional -- I normally don't use because my husband isn't wild about onion)
2 T. olive oil
salt and pepper to taste
Freshly grated parmesan cheese

Place squash (and onion, if using) in large bake pan and drizzle with oil, sprinkle with salt, pepper and cheese. Cook for about 20 minutes and then toss so that it cooks evenly. Cook another 20 minutes. Delicious and a nice altenative to the same old boring veggies. Only about 90 calories per serving (1 WW point)!

Sunday Supper: Gumbo Over Rice with Corn on the Cob

2007-05-06T08:46:00.000-05:00

Little known fact about me: I love sauces. Well, actually, that's probably pretty well known. I did read, though, that when you quit smoking, you're more prone to crave heavy sauces with your food because smoking (along with giving you lung cancer, heart disease and that delightful wheeze when you haul your cookies up even a small flight of stairs) goes bat-crap crazy on your olfactory senses -- the nose no longer knows, in other words. You bust up your sense of taste and smell so bad, even when you quit (as I did in January of 2005), you still need stronger, more flavorful foods to satisfy you because you're physically not smelling or tasting like you once could. No wonder I ate my own body weight in not only chex mix, but also in Alfredo sauce. Mmm. Sweet, sweet creamy sauces... but I digress.

So this gumbo* satisfies my basic craving for a richly flavored, textured sauce, but does not indulge in calorie-crazy ingredients. Because it's so rich and hearty, I like to serve this with a crusty bread, nice to sop up the extras with. And who doesn't prefer gumbo over rice? Crazy people, that's who. By using brown rice, a white-wheat sourdough loaf, and serving it with luscious fresh corn-on-the-cob, you get a huge meal for very little calories (Gumbo = 260 calories, or 6 WW points; 1/2 C. brown rice = 100 calories, or 2 WW points; corn on the cob, using calorie-free butter spray and just salt and pepper = 65 calories, or 1 WW point). The gumbo is so low cal and tasty, I think, because it uses only half fatty sausage, and half chicken. I plan on making this with 6 oz. of shrimp next time -- an excellent substitution with many Cajun dishes.

Sausage and Chicken Gumbo

First, get your rice going, so it's nice and cooked by the time the gumbo is ready to be served.

You'll need:
1 package of no-drain chicken breast chunks
6 oz. Cajun sausage (you can use sweet or spicy, however you like it), cut into 1" rounds
10 oz. frozen veggies, either gumbo style (corn, pepper, okra, onion) or summer style (squash, beans, carrots, tomatoes)
1 medium minced garlic clove
4 --5 chopped basil leaves**
Fresh chopped parsley (if on hand)
3 medium scallions, chopped, divided into "green parts" and "white parts"
1 T. flour
1/2 C. chicken stock
1/2 C. dry white wine
1 C. crushed canned tomatoes (not the whole can, usually, just a cup)
1 piece bay leaf
1/4 t. dry thyme
kosher salt and freshly ground pepper to taste (here's also where, if you like spicy gumbo, you can turn up the heat and sprinkle in some Cajun seasoning, some cayenne and some red pepper flakes)

If you have a Dutch oven, use that. If not, this recipe works perfectly well in any large oven-proof casserole dish with a decent lid. Spray your vessel with cook spray, liberally. Set it over medium high heat and brown the meats, stirring, about 2 minutes. Then stir in the frozen veggies, the garlic, basil, parsley and white scallion parts, sauteing until thawed, about 5 minutes.

Sprinkle the mixture with flour and cook another minute or two. Slowly stir in broth and wine, scraping up any brown bits from the bottom. Stir in tomatoes, bay leaf, thyme, salt and pepper (any any spices you might want to use). Cover and bring to a boil. Then reduce to a simmer, still covered, and let simmer about 5 minutes. Remove bay leaf.

Sprinkle with green parts of scallions and pour over 1/2 C. brown rice. Makes 4 servings (about 1 1/4 C. gumbo per serving). Laissez les bon temps rouler!! [Let the Good Times Roll!]

Corn on the Cob

Here's the quick and easy way to do corn on the cob, albeit sans grill. Boil a big pot of salted water (I throw in a taste of Old Bay, also). Once it's boiling, you want to toss freshly cleaned, stripped ears of corn in. You want to strip the corn as soon to the boiling time as possible. Then boil them for no more than 5 minutes, at a nice rollicking boil. Remove with tongs, coat with calorie-free butter spray, salt, pepper and a little paprika, then either serve immediately or put into a shallow dish, covered with foil to keep the heat in.

My husband takes all the fun out of corn on the cob by slicing the kernels off with a knife instead of eating it typewriter fashion, like a normal person. Ah well. I guess no one is perfect.

Cajun Two-Stepping Towards Dinner:
"Jambalaya (On the Bayou)" by either Hank Williams (the original) or Dolly Parton (because I love her)
"Johnny Be Good" by Chuck Berry

* For once I have a source for you -- it comes from the Weight Watcher's online recipe box; I've added a few things, but mostly stayed faithful.

** I just watched the Barefoot Contessa cut up basil into those perfect little strips: you take the leaves, stacking them neatly one on top of the other, then roll them up like a cigarette (wistful sigh). Then you chop them, making those sweet little rings of peppery flavor. Mmm.

Moroccan Chicken with Couscous

2007-05-04T08:37:00.000-05:00

Firstly, I am terribly sorry not to have posted in a while. I've been busy completing my Master's defense and thesis. That does not, however, mean I haven't been cooking. I just haven't been sharing.

Speaking of said Master's degree, while here at grad school I have formed a little reading club called The Renegados. We get together and read plays from the Renaissance which deal with, well, unsavory sorts of people. Especially pirates. We also all cook, treating each meeting like a potluck. One of the faculty in our little club brought in this really insanely delicious dish one time, with shredded chicken and apricots, and it was totally to die for. It was just such a delicious combination of tastes -- the savory chicken with the sweet fruit. So I took it home in my tastebuds and recreated it (with a little help from Google), using only 330 calories, or 7 weight watcher's points.*

You'll need:
1 prepared box of couscous (about 2 C.), any flavor (I like the chicken vegetable flavor with this)
1/2 bag of dried Mediterranean apricots (about 3.5 -- 4 oz)
1 C. low-sodium chicken broth
2 packages of chicken chunks
1 T. flour
1 medium onion, finely chopped
1 t. cinnamon
Tiny pinch of cayenne (if desired)
1 T. honey (I use clover)
1/4 C. slivered almonds (you can also use roasted soy nuts or pecans)
kosher salt and freshly ground pepper to taste

1. First make your couscous -- just follow the directions on the box. I love couscous. I especially love to say the word, "couscous." It's a cheap thrill. My husband likes it, but he's not as wild about it as me, so I have to cook with it sparingly, or he'll get grouchy. Also, turn a large burner on high heat for your chicken in step 3.

2. Next, bring the apricots and chicken broth to a boil and let simmer on low as you prepare your chicken.

3. Coat a large skillet with cooking spray and set over high heat. Let it get good and hot -- you want the chicken to have a nice browning all over. Toss your chicken with the flour and then into the skillet. Saute until golden, about 5 minutes, stirring vigilantly. Stir in the onion, and reduce the heat to medium, cooking until the onions are good and tender, about ten minutes. Just at the end, stir in the honey, cinnamon, cayenne, almonds, broth/apricots. Season with salt and pepper and serve over couscous.

This was so good. I was so pleased it turned out well. Also, it goes really nicely with either pita bread or a nice crusty loaf. Stephen literally sopped up every bit of his food last night with a roll. Always the mark of a successful dinner.

Tangine Tunes:
"Bring on the Boys" by Punjab MC (nothing like a belly dance in the kitchen to get your creative cooking juices flowing)
"Ai Du" by Ali Farka Toure (This is slow and sexy for your simmering)

*It's come to my attention that some of you like to do the WW thing, which is great, whatever works for you. I like their point system of counting calories simply because I'm too mathematically retarded to keep big numbers (i.e. in the hundreds) in my head all day. Anyway. I'm going to start listing the points value for your convenience. :) Because I care.

Chicken Pastries with Potatoes Au Gratin

2007-04-25T17:04:00.000-05:00

This meal is one of my all-time favorites. One primary reason for this is because I can make it so neatly, all in one oven, at one temp. The recipe for "Chicken Squares" actually came from my mother's cookbook (when I say cookbook, what I'm actually referring to is this gi-normous rubbermaid box that she haphazardly shoves all her recipes in, some dating back to nineteen-dickety-two), and I think she used to make it for my dad back when they were all young and newlyweddy. So it makes me smile to make it now, as a newlywed myself.

First, preheat your oven to 350. This is the baking temp for both dishes. Move the racks so that you can have enough room lower-down for the potatoes in a casserole dish and for the chicken pastries on top (but not right under the broiler). Then spray a large casserole dish (2.5 qt) with Pam.

Potatoes Au Gratin
You'll need:
2 big fat baking potatoes, clean and thinly sliced, divided into 3 even portions.
1 -- 2 shallots, depending on how much you like onion in your taters, thinly sliced
3 T. flour, divided in half
2 T. minced fresh parsley
2 T. chopped chives
2 C. HOT light soy milk
kosher salt and freshly ground pepper (to taste)
1/2 C. 75% Fat Free White Cheddar Cheese (I like the Cabot brand)
2 T. freshly grated parmesan cheese

Arrange 1/3 of the potatoes and onions in bottom of dish, sprinkle with 1/2 the parsley, 1/2 the chives, 1/2 the flour, 1/2 the PARMESAN cheese (only). Repeat once more and then top with last 1/3 of the potatoes and onions. Sprinkle evenly with salt and pepper. Pour hot milk all over and sprinkle with white cheddar. Bake, uncovered, until tender and top is golden brown, 1 hour, 10 min.
You can also toss in some sliced mushrooms or diced pimentos if you like, add them to the middle layers.
This is so, so good. Serves 4. Now, once that's happily baking away, move onto your Chicken Pastries!

Chicken Pastries
You'll need:

3 oz. Fat Free Cream Cheese, room temp.
2 T. No-Calorie "butter" spray (i.e. Parkay or I-Can't-Believe-It's-Not-Butter)

Beat these two together until very blended.
Add:
2 C. cooked, cubed chicken (For this, you can totally use canned or from a package -- it's getting pretty mixed up with other things)
salt and pepper to taste
2 T. Reduced Fat milk
1 T. chopped chives (See! You can use the leftovers from the bunch you used in the potatoe recipe above!)

Once you have your delicious filling, divide it into 4 in the bowl.

8 oz. can of low-fat cresent rolls (I use Pilsbury)
2 1/4 C. fat-free croutons, preferably garlic-flavored, crushed nearly into powder (My favorite part -- I get out the mallet and beat them to death in a plastic bag)
More no-calorie butter spray, melted

Seperate the cresent dough into 4 rectangles and REALLY seal those perforations. It is nigh on tragic when you don't -- I know. I've had a pile of smoking, charring chicken goo welded to the bottom of a pan in my time. It ain't pretty. So seal 'em up! You should now have 4 roughly square-shaped sheets of dough. Spoon your filling evenly onto each square and pull the edges up all at once. Again, SEAL YOUR PERFORATIONS! When they're good and sealed, sort of twist the top bits together and press into the square. Brush each one with melted "butter" and top with a generous helping of the crouton crumbs (press them gently into the tops to make sure they stick).
Bake on an ungreased cookie sheet until golden brown, 20 -- 25 min. By this time, your stars should have aligned and you should be right on target, time-wise, with the potatoes.

Here's the kicker -- each meal (chicken pastry plus potatos) is only 500 calories. And this really is one of those low-cal recipes that you can serve to guests and they'll feel all gourmet with their bad selves.

Plus, maybe the magic is in the recipe -- all that gooey goodness with make you feel all gooey and newlywed again! Just to be on the safe side, you might want to carry your place settings into the bedroom. That's all I'm saying.

Grilled Cheese

2007-04-22T14:25:00.000-05:00

The weather here in NC has been just ravenous. I mean, Beautiful with the capital B. Ergo, I've had my hungry little Deb mind on picnic foods. Now, I gotta tell you, there was once a point in my life when making a grilled cheese sandwich completely eluded me. The first time Stephen was sick, I bundled him onto the couch, made him call into work, and then offered to make him anything his little coughing lungs could desire. He smiled wanly and said all he wanted was a grilled cheese with chicken noodle soup.

Well, I can open a can with the best of them, so the soup was done. But then I was left to ponder the grilled cheese situation, gazing forlornly at the ingrediants on the counter while my beloved hacked and sniffled hungrily in the other room. Here was the problem: the word "grilled." I mean, was I supposed to bust out the propane tank or charcoal for this sandwich? Yikes -- NO ONE (and I mean this) wants to see me tackle real live fire. Surely not, then. Here I started to really panic. I was 18 years old and completely unable to make a sandwich. My blood pressure started to rise. I refused to be outsmarted by cooking "lingo" like "grilled"... I thought frantically of my mother -- surely she had made me a grilled cheese at some point; hadn't she?! Maybe not. Should I call her? Gads, no. That would be ghastly: whispering clarifying cooking instructions into the mouthpiece like a criminal in the kitchen. Then, as so many of my disasters have started with, I began to consider the physics of grilling. It surely wasn't that different from turning on a stove-top burner -- I could just place the cheese sandwich directly on the burner and "grill" it a little. HAH. Am physics genius, I thought smugly.

Until the smoke alarm alerted me to the fact that my sandwich was on fire. I let out an extremely vile and un-Deb-like stream of profanity, and poor Stephen stumbled up from the couch to investigate. Luckily, I'd just tossed the burning bread into the sink, so evidence was scanty. I quickly told him that the toaster was acting up and to go back to the couch. He did so, but with a few worried looks over his shoulder to inform me that he seriously had to question my ability to cook basic food.

In the end, I totally just microwaved the blasted thing. Then, my ego smarting soundly, I got up in the middle of the night and snuck online to read how to properly make a grilled cheese sandwich. Chagrined, I decided then that I should probably try cooking more.

Anyway. Here is my latest grilled cheese recipe. Only 160 calories, and it tastes really like comfort-food - perfect for picnicking (if you're lucky enough to also be in God's Country, aka North Carolina).

Grilled Cheese
You'll need:

2 slices WhiteWheat bread -- If you don't already buy it, you should totally start investing in WhiteWheat bread. It's only 50 calories per slice, and is loaded with dietary fiber (which we should all be getting 25 -- 35 grams of, according to this month's Self magazine), 5 grams per serving.
1 0z Reduced Fat Sharp Cheddar (or similar product, to taste. I usually use Cabot's Vermont brand, which has a 75% Fat Free type of cheddar that melts really well. Parmesan is also really delicious, but you have to like a sharp-tasting sandwich)
Parkay's Fat Free Butter Spray, 2 T. per each side of the sandwich
Slices of fresh tomato (if you like tomato on your grilled cheese. I actually don't -- I'm a purist that way)

Heat a burner to medium high heat (don't worry, you use a skillet), and heat a skillet, then add 2 T. of the butter spray. Let it get hot and bubbly. Meanwhile, make your sandwich. Place the sandwich onto the hot skillet and let cook for about 5 minutes, then scoop up and add the remaining 2 T. of spray to the pan. Cook another 5 minutes on opposite side, until as brown and golden as you like.

Mmmm. Ooey, gooey and WITHOUT the unwelcome sides of "fire", or "shame".

Chicken Roulades

2007-04-18T18:45:00.000-05:00

Read: Chicken roll-ups. Rolled up with deliciousness.

My mother snatched this recipe from one of her "Let's Eat!" classes -- a place in Orlando where you can go and put together pre-sorted meals, which are then freezable (so you'll have gourmet food all month for one day's worth of work). Well, to be more precise, she snatched a calorie-laden version of this recipe which originally called for dreaded turkey breasts (see link for real, only reason I changed from Turkey to chicken -- husband is, er, finicky). Anyway. I made it last night for the very first time, and it was spankin' good eatin'.

Chicken Roulades
Preheat oven to 350, make sure a rack is at the "top" position, and spray a casserole dish. OR you can do this ahead and freeze -- I only did them the night before and refrigerated them. Then I just popped them in last night in time for dinner!

You'll need:
6 Chicken breasts, pounded within an inch of their lives (actually, don't go too thin, you want them to be about 1/4 " thick. I put them under parchment or wax paper and happily bang away -- great stress reliever!)

Stuffing
1/2 C. Fat-free cream cheese
1 tsp. thyme
1/4 C. dried cranberries or cherries
1/2 C. coarsley chopped walnuts
1 T. heavy cream (turns out, 1 T. of this stuff ain't so bad divided by the 6 servings, so go ahead, live a little)
1 T. honey

Combine all these ingrediants and mix well. Divide into 6ths (about 6 Tablespoons) and place even amount onto each breast. Roll breasts up, careful to keep filling inside, and secure with a toothpick.

Next, make the spice rub:
1 tsp. each: garlic, basil, kosher salt and freshly ground pepper
1 T. fresh chopped parsley
1/4 t. fresh lemon zest
2 T. olive oil

Using the SAME bowl you just made the filling in, combine these items and mix very well. Rub evenly on each roll-up, and then place each, seam-side down, into the sprayed dish. Bake for 30 min. on the top rack, uncovered. Only 330 calories per serving. Because I am awesome, as you've probably suspected by now. They just melt in your mouth, they're so good. I served mine with brown rice and asparagus, but if you make them with turkey, they go great with other fall sides like butternut squash and corn pudding.
:)

Rock and ROLLIN':
"Proud Mary" by Tina Turner (Rollin, Rollin... Rollin' on a river...)
"Rollin with the Homies" by Coolio
"Roll Over Beethoven" by Chuck Berry

Sunday Supper: Country-Style Steak with Garlic Mashed Potatoes and Cheese Muffins

2007-04-16T07:37:00.000-05:00

I was seriously awaiting the appearance of the Four Horsemen yesterday, ya'll. I mean, it was cold and windy as anything, and just a wretched, wretched day. The dog nearly lost her poor tiny mind. I swear I saw my mother-in-law fly by on her bike outside...

So it was time for some comfort food. Here below the Mason-Dixon line, that is something of a redundant statement -- all food is related to comfort. But I take personal pride in figuring out how to still eat warm, homey meals that remind me of home and childhood while maintaining my daintiness. THAT dichotomy really is a Southern thing -- how else could belles with 15 " waists have invented pecan pie?! Which literally involves like 990 calories a slice. (Not that it isn't worth it...)

The Country-Style Steak is my mother's recipe, though I've revamped it only slightly -- I use low-sodium gravy mix (I'm just so excitable folks, that I have high blood pressure). The garlic mashed potatoes, I believe, came from an online source, like recipezaar.com or similar. And the cheese muffins are the combined efforts of myself and a Weight Watcher's cookbook from the 1980s. For real.

First the muffins -- I made them a day before, anyway. They save really well, just so long as they're in an airtight container in the fridge.

Cheese Muffins
Preheat your oven to 375 and spray a muffin tin with Pam or similar.

You'll need:
2 C. flour
2 1/2 tsp baking powder
1/2 t. table salt
1 t. paprika
1 t. Mrs. Dash

Sift these together into a large bowl and create a well in the middle.

2 T. melted, unsalted butter
1 large beaten egg
1 C. soy milk, light

Combine and pour into that little well.

1 t. basil, oregano, fresh chopped parsley
5 oz. feta or blue cheese (I like using one of the flavored fetas they have now, like the sun-dried tomato with herbs), divided into twelve portions

Once you've combined the dough (it will be lumpy), stir in the basil, oregano and parsley last. Fill each muffin hole with 1 T. of the batter, then topp with the cheese. Add another layer of batter to each muffin hole and top with any remaining crumbles of cheese. Bake for 25 min. until golden. 12 servings, at only 110 calories per muffin!

Country-Style Steak
Heat a large skillet over medium-high heat.

You'll need:
1 -- 1.5 lbs. beef cubed steak
flour, salt and pepper
2 packages low-sodium brown gravy mix, water

Season all sides of the meat and then dredge thru flour. Brown all pieces in skillet, then drain any grease. Meanwhile, prepare gravy according to package instructions (i.e. combine the mix with water and heat). Pour the gravy into the skillet with the meat and bring to a boil. Then lower heat and simmer on low, covered, for 45 min, shifting the pieces occasionally.

Serves 4 -- 6, depending on how much steak you buy. Each serving is just 200 calories, but watch your portions -- don't use much more than 1/4 C. of the gravy if you're watching you figure.

While your steak is simmering, get your potatoes going! I bake them first in the microwave, but you can go old-school and use the oven.

Garlic Mashed Potatoes

You'll need:
1.5 lbs (about 4 medium to large) baking potatoes, cooked and tender
5 --7 garlic cloves, minced (to taste)
2 T. butter
1/3 -- 1/2 C. light soy milk (depends on how milky you like your potatoes)
salt and fresh pepper, to taste
Fresh chopped parsley

Spoon all the meat from the potatoes into a medium bowl. In a small skillet, heat the garlic, milk and butter together until just bubbly and hot. Pour over potatoes and mash. Stir in salt, pepper and parsley -- plus any extra milk if you want them creamier. If you're using light soy, the calories are pretty low.

Serves 6, only 90 calories per serving! I save my 1/4 c. of the steak gravy to go over these bad boys. Mmmm. Just like when I was a kid (looong before I ever worried about my weight at all :)

Comfort Easy Listening:
Listen to any music that makes you nostalgic! This is different for eveyone -- I listen to Johnny Cash, Marty Robbins "El Paso" and other songs I recall from my childhood! Trust me -- it puts you in a better mood.

Mama's Favorite Scallops

2007-04-14T09:37:00.000-05:00

My husband called me like 8 times yesterday afternoon, unbeknownst to me, since I was in class until 5:30 (I am one of those thoughtful people who never has the cell phone turned on). His frantic messaging availed him not. He finally got a-hold of me, and I was curious as to what the fuss was all about.
"We're going to the movies tonight, right?" He asked, fairly keyed-up. I mean, it's just the movies, in Winston-Salem, for the love of monkeys.
"Um, yes...?"
"What time?" He presses aggressively. Sheesh. Maybe the boy needs a popcorn fix, I thought.
"I don't know. Whenever." I reply flippantly.
"It's playing at 6:45 at The Grand." He prompts. I'm still baffled as to his movies-are-crack attitude about this whole thing, but whatever.
"Ok, fine."
"You can do dinner by then?!" He asks, rather incredulously.
"Why yes. Yes I can." I reply, now rather amused.
"Why don't we eat leftovers?" He suggests anxiously. Like my father, Stephen does not like top miss previews. I have no idea why. If you ask me, previews were created for the sole purpose of allowing me the time to get extra butter onto my popcorn.
"Because I will have dinner ready when you get home. I already have chopped the vegetables." I say, starting to be exhausted with this whole tahoobahoo over the movies.
"Well, all right. If we miss the 6:45, we can always catch a later show." He concedes, unwittingly implying that dinner will NOT, in fact, be on time.
Hmph.
Gauntlet down, I harumph my way back to the kitchen to finish preparing one of the fastest, easiest meals you'll ever make -- forcing your significant other or family/guests/friends to rue the day they doubted your swiftness in the kitchen.

Mama's Favorite Scallops (because they are, in fact, one of her favorites)
Preheat your broiler and get out a 10 x 6 glass baking pan.

You'll need:
2 bell peppers (I like to get two different colors as a pretty contrast, red working nicely), sliced into strips
1 bunch scallions, cut into 2" pieces
1/2 C. fresh chopped Parsley
1 T. olive oil
4 minced garlic cloves
1 lb. sea scallops, patted dry
fresh ground pepper
1/4 c. dry white wine
2 oz. crumbled feta cheese
1 T. Ouzo (this is a freaky Greek liquor -- it's what they do so many shots of in My Big Fat Greek Wedding; if you don't have any on hand, use some anise extract, the licorice flavor brings out the taste of the seafood and cheese)

Once your veggies are chopped, you're pretty much done. Heat the oil in a skillet and add the garlic, just until fragrant, about 30 seconds. Then add in the wine and peppers, and bring to a boil. Then let them saute together, letting the flavors blend, for about 10 minutes. Add in the fresh ground pepper and scallops and cook, turning only once, until opaque in the center, about 5 minutes. Stir in the scallions and parsley and cook all together for maybe 2 more minutes. Then pour the whole skillet into your bake pan and sprinkle on the ouzo followed by the feta cheese. Pop it uncovered under the broiler for two minutes, just letting the cheese get browned and bubbly.

Makes four servings, at all of 200 calories per serving, and goes great with brown rice or rolls. Between the cooking and the quick devouring of such a delicious meal, you'll be out the door and on your way to the movies in no time!!

Happy Easter!

2007-04-08T17:05:00.000-05:00

Hope you're all having a lovely day of hiding eggs, eating calories-be-damned ham and sharing the day with loved ones. Remember, calories and fat DO NOT COUNT on the holidays. It's true. Ask anyone.

Here is my Calories-Be-Damned Ham Glaze Recipe just for you all!

1/2 C. peanut butter

1 C. packed brown sugar

1/2 C. chicken stock/broth

1 can crushed pinapple

1/4 C. honey

1 minced garlic clove

1 chopped shallot

a few twists of black pepper

Toss all these in a blender or food processor and puree. You can use this as a marinade (I do), and then still have plenty left over to use as a glaze (I do) and then STILL more left over to serve as a sauce on the table (I totally do). When using as a glaze, boil it on the stovetop for 5 minutes (at a rolling boil) and then let it sit for a few minutes before glazing the ham with it.

Happy Bunny Day!!

Fastest Shrimp In the South

2007-04-05T16:53:00.000-05:00

Of course, the shrimp were clearly not so speedy as to avoid getting caught in the first place. But whatever. All the more reason to eat them. PLUS, shrimp are loaded with protein and Vitamins D and B12. Oh, and they're delicious.

Like most sane people, I love a good shrimp and pasta dish. So since I don't want to drown my newly svelte thighs in butter (as much as they would enjoy the sweet, sweet splash of hot cholesterol), and because I don't like having to wait for my shrimp, I made up this dish -- it's a shrimp marinara, and it takes like 12 minutes to make. It's great over whole-wheat pasta. I based it on a Shrimp "Boil" recipe I used to have in a Weight Watcher's book and a pasta sauce recipe from somewhere online.

Fastest Shrimp in the South

*First put your pasta on to boil -- this dish goes quick, so be ready to serve it as soon as the pasta hits the drainer!

You'll need:

2 12 oz. bags frozen large, ready-to-cook shrimp, thawed under cool water
4 tsp. olive oil

2 minced garlic cloves

1 15 oz can diced, seasoned tomatoes (garlic and oregano is nice)

2 T. tomato paste, saltless if on hand

1/4 t. kosher salt

1 spoonful of Hot Peppers (another MUST in a jar)

1 C. wine or chicken broth (I've made this with dry white wine and homemade chicken stock and both ways are really delicious. The wine version is a little kickier)

2 T. freshly minded parsley

1 T. fresh oregano, or 1/2 t. dry

Heat the oil in a large skillet and add the shrimp and garlic. Saute together until pink all over, not too long. Stir in the tomatoes, wine, parsley, paste and seasonings. Bring to a boil and cook, stirring, until sauce is thick and starts to turn bright orange, cook about 8 minutes. Season with salt and pepper to taste, and a little fresh parmesan cheese. Pour over pasta, rice, or steamed vegetables. Ridiculously good. And only 330 calories, counting 3/4 C. whole wheat pasta.

Cheeseburgers with Potato Wedges

2007-04-01T09:46:00.000-05:00

Lord but did I need a cheeseburger yesterday. Possibly because my brother forwarded a site that effectively kept me procrastinating all day, www.icanhascheezburger.com

In any case, I am pretty sure that it's a good idea to consume a cheeseburger every once in a while. There is, for me, almost no better comfort food on the planet. It was like the Hamburger People said, "You know, this is really delicious. It just doesn't get any better than this!" And then the Cheese People came in wearing slinkly outfits and high heels and were like, "Oh, really...?"

I have figured out at long last how to a) make a healthy hamburger without using tofu or other crappy substitutions (yeesh -- don't even talk to me about the time I tried to use ground turkey and grated zucchini instead of beef...suffice to say that Stephen nearly throttled me for such trickery)and b) how to still serve my husband a "normal" cheeseburger, keeping him happy. I was inspired by a Weight Watchers recipe from their online site, and I've been making fries in this baked way for years -- they're so much better for you.

Cheeseburgers with Potato Wedges
First perheat your oven to 450 and spray a bake sheet with cook spray.

You'll need:
6 small potatoes
3/4 t. Mrs Dash, 1/2 t. cayenne (or regular black pepper), 1 1/2 t. Kosher salt

Cut the potatoes into fries or wedges, and then microwave them for 6 -- 9 minutes, letting them get tender. Place them on the bake sheet and sprinkle both sides of them with seasonings, then spray with cook spray again. Cook for 15 minutes and then flip them over. Cook another 15 minutes or until crisp and golden. Leave the oven on.

1 lb. X-tra Lean gound beef (like 96/4 if you can get it)
1/2 C. breadcrumbs (seasoned or regular, it doesn't matter)
3 minced garlic cloves
1/4 C. chopped Italian parsely (the flat leaf kind)
Several drops of Liquid Smoke (if on hand, if not, use a few splashes of Worcestershire sauce)
1 T. Good Seasons (I really do love these packets -- right next to salad dressing in the store)
3 egg whites, lightly beaten
1 small red onion, chopped very fine.
3 T. onion soup mix (I like the Lipton brand)
3 T. low-fat chedder (I usually mix with a little freshly grated parmesan), and slices of regular chedder cheese for any guests who aren't watching their waist-line.
6 WhiteWheat rolls (I love this brand -- they're low calorie and high in fiber, plus they taste like real white rolls)
Slices of lettuce, tomato, plus condiments

Combine: beef, parsley, liquid smoke, Good Seasons, crumbs and egg whites. Use your hands and get them really well mixed. This is where I divide the mix in half. In my half, I add in the red onions, and into Stephen's I add the soup mix.* Form each half into 3 patties (making 6 total). Cook the patties in a large skillet over medium heat, about 5 min. on each side, until cooked through. With cooking burgers, I live by two cardinal rules: 1. Never press on the burgers with a spatula or otherwise, this squeezes precious, delicious juices out of them. 2. Only turn them once, it helps them cook evenly and lessens your chance of losing juice or having the burger crumble apart on you. Now top your burgers with the respective cheeses. For the low-fat cheese, I like to grate it, rather than slice it, because then I can easily combine it with the parmesan cheese. Place all 6 topped burgers on a bake pan and stick back in your hot oven for about 5 minutes, until the cheese is all melty and bubbly. Serve on rolls with lettuce, tomato, condiments and the potatoes. They come out so juicy and delicious. And if you have access to a grill (read: your husband will allow you to play with fire outdoors) then so much the better. You can grill them instead of pan-cooking them.

Total calories for entire meal (cheeseburgers, fries, rolls, etc.): 450 -- not bad for a full meal. Serves 6.

Cheesy Listening:
"Cheeseburger in Paradise" by Jimmy Buffet (if you're into that sort of thing. Jimmy Buffet tends to grate on my nerves, but this song is rather an obvious choice)
"Walk this Way" by Run D MC (Walk this Way into my craving, Cheeseburger)
"At the Hop" by Danny and the Juniors (There is something about a cheeseburger that really puts me in mind of those great 50s and 60s soda-shop songs)

* He doesn't like hunks of onions in his food. Something to do with his mother traumatizing him with them by the bowlful as a child. Not like me -- I can eat them raw, just crunching into them like apples. I also have some kind of freakish disorder, because I can slice them for hours, days, years, and they don't make me cry.

Hard Day at the Office, Dear?

2007-03-31T10:16:00.000-05:00

Apple Wingding*

You'll Need:

1 Red Apple

1 paring knife

1 pair of high heels

Carefully peel apple, maintaining that one long strip, all the way around. Discard apple. Take off all your clothes. Place apple peel around your neck like a tie, and sit on the kitchen counter in a pair of high heels. Wait for husband to arrive home. Wingding should commence immediately after.

Mood Music:

Anything at all from the Pretty Woman soundtrack

"On the Couch" by Prince

"W-O-M-A-N" by Etta James

"Baby Done a Bad, Bad Thing" by Chris Isaak

* I swear to Moses, this recipe comes straight out of the otherwise modest cooking tome from a United Methodist's Women group.

Pasta Bake with Sausage

2007-03-30T08:02:00.000-05:00

I simply cannot hide anything from my husband. He's too wily. So I can try to slip ground turkey into my recipes, but much like a finicky cat able to figure out you've just stuck the heartworm pill into the delicious slice of cheese, he can also manage to evade my healthy attempts when it comes to poultry. Ergo, I usually will use 3/4 of a required amount of the recipe-called-for turkey with extra lean beef. Just for him. HOWEVER. I actually LIKE turkey sausage. It's really satisfying. I especially like the spicy kind they sell at my Teet. And I thought, "Well, blimey. This is so tasty, I've finally figured out a way to trick Stephen into eating turkey. BRU-HAHAHAHAHAHA!" I really did. I think in that villain-laugh.

No dice. We sat down to dinner last night and I swear to Moses he had us watching a show on meat packing. And we were both enjoying it. I know, I know -- can you imagine our children's first day of kindergarten? Anyway. They were talking about the sanitary ways of preparing sausage professionally. Yes, we were eating the [turkey] sausage at this point, and I was feeling smug about tricking my man into healthy eating. Then he casually remarked on he show's sausage commentary: "Yeah, that's true. What you really want to stay away from is TURKEY sausage."

My eyes get all huge. "WHY?!" I sputter, trying to subtly sneak the napkin up to my mouth.

He looks at me innocently, "What? This isn't turkey sausage, is it?"

Guiltily, "No! Of course not!"

"I can TELL when you use turkey." Said my finicky Cat Husband, smugly. There was nothing wrong with turkey, he just wanted to irk me into a confession.

Sigh. Foiled again.

Whatever. This recipe is delicious.

Baked Pasta w/ Sausage

Preheat your oven to 350 and spray a 9 x 13 bake pan with fat free Pam.

You'll need:
3/4 lb. turkey sausage* (You can also use a 1/2 lb of regular ground beef, just get the ultra lean kind, like less than 10 % fat), casings removed.
1 med. onion, chopped
1 medium bell pepper, chopped
1 T. minced garlic
1 28 oz. can of seasoned diced tomatoes (I get the Del Monte kind pre seasoned with oregano and basil, for extra flavor)
10 oz. package of frozen peas, thawed
2 T. tomato paste
1 tsp EACH: oregano, basil, thyme, freshly ground pepper
12 oz whole wheat pasta (like ziti or penne), cooked and drained.
6 oz. part-skim mozarella, either shredded or sliced thin or chopped.
3 T. freshly grated parmesan cheese

Crumble your delicious sausage into a large skillet and set over medium heat to brown. I like to season it a little as I do this, just a small amount of salt, pepper and some old Bay for color. Drain off any grease and then add the onion and bell pepper. Cook, stirring often, until the onion is soft. Add the garlic and let get fragrant before adding in the tomatoes, peas, paste and spices. Bring all this to a simmer and then cook uncovered for 5 min. Finally, stir in your pasta and 3 oz. of the mozarella. Spread the mixture into the bake pan and top evenly with the remaining mozarella and parmesan. Bake until the cheese is melted and bubbling, about 20 min. Let it stand 20 minutes to set, and then serve with a nice big salad or some sun-dried tomato bread. Mmmmm. Only 350 calories per serving -- serves 8. Also, this freezes really well, so you can save some portions for a rainy day when you want something homemade and are too tired to get cookin'.

Turkey Tunes:

"Bird on a Wire" by Leonard Cohen (Your bird is all the more wired into taste when in sausage form)
"Maniac" by Michael Sembello (I sing this all the time in the kitchen, until my husband finally looked at me strangely one night and said, "Isn't that song about stripping?")
"What the World Needs Now" by Jackie DeShan (The world needs this delicious meal! So make it for us!!)

* If you buy the full pound of turkey sausage, you can use leftover links in a spoon bread I'm going to post here on Sunday!

Sunday Supper: Pork Cordon Bleu Cutlets w/ a Mess of Green Beans

2007-03-25T16:47:00.000-05:00

My father said it best when I remarked to him, "You like anything with cheese on it, doncha, Daddy?"
"No, baby. I love anything with HAM and cheese on it."
This made me astonishingly, tear-jerkingly proud that neither one of my parents is a vegetarian. Well, and, clearly, not Kosher.

As long as you're not kosher or vegestarian, like myself, keep in mind: every time I make this pork cutlet recipe, I always have to remind myself to make extra because my husband gets downright mournful if there aren't enough for leftovers. Few things in this world bother me more than a mournful husband.

You will need:
1 1/2 -- 2 lb Pork Tenderloin (depends on how many of these babies you want to make), sliced into 1/4" cutlets (You're also going to pound them even thinner)
2 T. flour
slices of low-sodium ham (again, my blood pressure AND the lower calories)in strips, and slices of reduced fat swiss cheese, also in strips.
salt and freshly ground pepper to taste
1 tsp. olive oil
1/4 C. white wine, 1/4 C. chicken broth
Parsley or sage (optional), for garnish

Pound the pork slices between sheets of parchment or wax paper, whatever is handy. You want them pretty thin, because they are going to cook fast. Season both sides of the cutlets and then dredge them thru the flour, coating well, but not just chunked on there. They can sit for a minute while you heat the tsp of oil in a large skillet over medium high heat. While that's happening, boil a big pot of water for your mess of green beans.

Mess of Beans:
3 lbs green beans, trimmed and washed (I have used canned in moments of desperation and forgetfulness. Don't sweat it. None of your dinner guests are there to judge you. They are merely grateful to be fed. Remember that!)
1/4 C. low-fat butter substitute (I use Parkay!)
1 T. dijon mustard
2 T. of horseradish (Now, my mother cannot do the spicy on any level -- we weren't even sure what the pepper shaker was for as children, and any inquiries on the subject were quickly dismissed or hushed up. Seasonings were like the shooter on the grassy knoll in our house. SO. To substitue just for her, because I love her, I use 2 T. of lite sour cream with 1 tsp. of Good Seasons mixed in. Good Seasons are those nifty little packs of flavorings that you get to make your own salad dressings, usually above or near the croutons)

Boil up that water good, and then add the beans. If you like 'em with a little snap still in their step, yank them outta the heat after 3 min. and rinse under cool water to stop the cooking process. If not, give them a couple of extra minutes and then don't bother with the cool water. Just let them get soggy as all hell, if that's how you like your beans. Anyway. In the same pot you did the beans, melt the "butter." Whisking, add the mustard and horseradish/sour-cream. Get this good and creamy, and if you're feeling especially sassy, throw in a few slices of crisp cooked, chopped bacon. Or use bacon pieces, pre-packaged for just this moment! They should be right next to the Good Seasons! Then add the beans back, turn off the heat, and stir until coated, adding in a little salt and pepper. Cover and wait for the rest of dinner to come together...

So your oil (You DO remember the oil, right?) should be good and hot by now. Toss the cutlets in and let brown on the one side, about three minutes, and then turn. Top each cutlet with a strip of ham and an equal amount of cheese -- use just enough to cover the surface of the cutlet. You don't want a mess. Now add the wine and broth, bring to a boil an let the liquid reduce by half (about 3 minutes). Sprinkle with parsley and serve warm with the beans! It's so easy and so good. And only 300 calories. The beans are only 72. Awesome.

This meal is perfect as is, but you can always add a little rice or some crusty rolls. You want to leave room for the cutlets, though. They're pretty mind-blowing.

Rock Out with Your Non-Kosher Self:

"I Will Survive" by Gloria Gaynor (you will not only survive the sweet, sweet combination of cheese and two porks, you'll thrive!)
"Only the Lonely" by Roy Orbison (easily the most upbeat song about a depressing topic, this will remind you that you're never lonely when serving cordon bleu dishes. Suddenly the world is your dinner guest!)
"Always on My Mind" by The Pet Shop Boys (oh, this meal will be on your mind for a looong time)

Creamy Chicken Pasta

2007-03-23T07:49:00.000-05:00

I used to be like, "Spinach? What am I, Popeye?" And then last year there was the whole E. Coli scare with Spinach, effectively proving all my internal suspicions about the leaf as real and well-founded. But the sad, sad truth is that spinach is super good for you. Tragically, we're not eating enough of it. So I tweaked up this old recipe to hide spinach in. You pump enough flavor into anything, it'll taste pretty good. (Notice I said "flavor" and not "fat"...) This dish tastes like comfort food, because of the pasta and creaminess, but it's only posessed of 230 calories per serving -- and the servings end up being enormous. For real. PLUS you can feel good about eating your spinach.

Creamy Chicken Pasta

First things first: the spinach. Gah. You can use fresh if you're a spinach conoisseur (read: freak of nature), but I like the frozen kind, thawed and then squeezed dry, that you can buy in a 10 oz. package for like a dollar at the Teet. But get that thawed and squoze before you start.

Also, cook up some small pasta (i.e. macaroni, mini-shells, penne, or ziti). I like to use whole-wheat because I use every opportunity to get in my fiber. But you can use regular and not affect the calories (230) above. Cook up enough for 4 C. to use later. Keep it warm.

1 tsp. olive oil (will someone explain to me why Rachel Ray is incapable of saying the words, "extra virgin?" That girl has some serious hangups.)
2 C. sliced mushrooms (depending on what's on sale at the Teet, I will use either fresh white shiitakes OR the jars of the pre-sliced portobellas in water. Delicious either way)
1 Chopped bunch of scallions
2 minced garlic cloves (2 t. from the jar)
1 T. regular flour
1 C. reduced-fat milk (skim milk, while technically better for you, makes me want to ook, with it's skimmy, transluscent ways. Milk should be opaque. I don't care what the health nuts say.)
1/2 C. chicken broth (I use lower-sodium because of my tendency towards high blood pressure and because I think there are less calories, just like with low-sodium soy sauce)

Heat the oil in a large skillet over medium-high. Add the mushrooms, scallions and garlic, sauteing until softened and fragrant, about 5 minutes. This is when the kitchen starts to really smell good. I love the smell of any onion in a hot pan, and I've grown to really love the scent of warm, cooking mushrooms. My husband, like most normal men, loves coming home to a warm, good-smelling kitchen. The act of sauteing is code for love in our house. Anyway. Add the flour and get it well-mixed in (about 1 min) and then add the milk and broth in slowly, letting it boil up a little as you go. Cook, stirring, until the mixture thickens (about 2 --3 min.) and then stir in 2 C. of chicken (you can use chopped breast meat, canned or pre-packaged. Go nuts!), the spinach and some freshly ground pepper. Return to a boil and stir. Then reduce heat, simmer, and cover, letting the chicken cook through (about 8 min). When it's done, toss it with the pasta and sprinkle with a few T. of freshly grated parmesan cheese.

This mound of food technically makes 4 servings, but be aware that they are pretty hefty servings. So come hungry. I serve this just with a nice crusty bread or dinner rolls.

Songs to Spinach with:
(This is a mild, homey dish, but big. So you want BIG songs)

"Mr. Big Stuff" by Jean Knight
"Baby Got Back" by Sir Mixalot (HAH. Not for long, you don't, if you keep cooking like this!)
"Big Girls Don't Cry" by Frankie Valli and the Four Seasons (damn straight they don't cry. They get themselves into the kitchen and make themselves smokin' hot with their cooking of delicious chicken and spinach.)

Sunday Supper: 10 Minute Magic -- Glazed Tuna Steaks with Just 'Gus and rice

2007-03-18T09:49:00.000-05:00

I waffle on Sundays, either being filled with drive, vim and vigor, ready to face the next week OR indulging in complete, belligerent laziness, which pervades my very soul, FORCING me to lay on the couch with my feet up eating reduced-fat popcorn and watching old movies. It's a crap shoot, frankly. Take your chances, if you're anything like me, but definately ante up to this easy-peasy Sunday supper. It's healthy, filling, and tastes gourmet, so your roommate/significant other/free-loading relatives will be utterly impressed with your efforts. And to someone like me, who physically runs on the power of her vanity, the impress factor is critical.

Sunday morning, when you're padding around in pink fluffy slippers and drinking coffee, make this marinade and pop your steaks into it. You'll need:

4 (6 oz) Tuna Steaks*
3 T. reduced-sodium soy sauce (for optimum calorie-saving)
2 T. rice vinegar (You can totally use normal vinegar, but the taste is a little more strident. Just be aware. The vinegar is key, though. It really gives the meat a nice tang.)
1 T. honey
1 chopped scallion
splash of lemon juice, fresh
kosher salt, fresh ground pepper and Old Bay seasoning (or similar) to taste.

You'll also need 2 t. oil for later, as well as optional sesame seeds. But meanwhile, season the steaks sparingly with the salt, pepper and Old Bay. You don't need a lot, just a little sprinkle. Then place in a big, sealable plastic bag. Toss in that scallion. Whisk together the soy sauce, vinegar, honey, lemon juice and pour over steaks in bag. Give the bag a firm shake (show it who's boss) and then pop into the fridge for up to 8 hours. You can also do this marinade 5 minutes before cooking, so you decide when you want to spend your time in the kitchen. When you're ready to cook, pull the meat out and let it lose the fridge chill. Take the marinade from the bag and heat it in a small saucepan. Let it come to a boil and then simmer while you cook the steaks. This would also be a fine time to put on some 10-minute brown rice. None of us are getting enough fiber, you know.

Also, this is when I usually do my Just 'Gus**, while the steaks are coming up to room temp. Preheat the oven to 450 and get out a rimmed cookie sheet or jelly-roll pan. Spray it with Pam cook spray. Take a fresh bunch of asparagus, rinse it and trim the hard ends off. Place the 'gus in a single layer on the pan. Now, mix 1/4 C. olive oil with 1/4 C. red-wine vinegar and pour that over the 'gus evenly. Sprinkle with salt and pepper. Toss it in the oven and cook for 10 minutes, shaking the pan once in the midst of the cook cycle to get an even bake.

While your rice and Just 'Gus is cooking, get started on your main course. Heat 2 tsp. of oil (I like to use that asian sesame oil, but any kind is fine) in a large skillet over medium-high heat. Add the room temp. steaks to the heat and cook until pink in the middle, about 3 -- 4 minutes per side. Serve with the sauce over it, and a sprinkle of sesame seeds.

The 'Gus is like 50 calories, the Tuna steaks are only 230 -- 250, and if you use brown rice, then a half cup is only 85.

Now get back to your Sunday indulging! Those pink fluffy slippers won't wear themselves, you know!

Tuna Tunes:
"Sunday Kind of Love" by Etta James (because you love yourself enough to treat yourself to a Sunday Supper!)
"Gus: The Theater Cat" (from Cats -- see note below)
"Ball and Chain" by Sublime (it will remind you how free we are of the traditional chains of cooking all day!)

* Tuna ain't always cheap -- I was lucky this week, it was a "fresh catch" at the Teet, and nearly half the normal price, but normally it can be a bit cost prohibitive for every day munching. You have options, though. You can always buy the frozen tuna steaks and simply defrost them under cool running water as you prepare the marinade. Or you can buy a different meat. Chicken breasts are good with this, so are pork chops and swordfish. See, this would be an excellent time to get to know your local grocery store personnel. Go to the Teet. They won't steer you wrong.)

** I call it "Just 'Gus" because whenever I used to make it, I always got this blasted song in my head from Cats -- Gus: The Theater Cat. Anyway, one of the lyrics is, "His name, as I ought to have told you before, is really 'Asparagus', but that's such a fuss, to pronounce, that we usually call him 'Just Gus'..." The recipe I originally got from Redbook, which has good recipes but is hit and miss regarding fat/calorie content.

Herb Rubbed London Broil

2007-03-17T10:19:00.000-05:00

Sorry, vegans. Meat is delicious. It always has been and probably always will be. Furthermore, I didn't fight my way to the top of the food chain to eat carrots. But you go right ahead. Mmm. That tofu dog sure looks tempting. No, no. You keep it all to yourself...

My husband was actually the first person to introduce London Broil into our household. He's a handy sort of guy, real good with tools, though he'd never done much spectacular in the kitchen. His previous idea of "making dinner" involved pre-packaged mac n' cheese and frozen fishsticks. Yeah. It's better than it sounds, but still. Then again, I wasn't cooking yet (not really; my sporadic attempts were met with gratefulness, but I simply wasn't making the time to cook regularly). I was happily eating the mac n' cheese because it was the only option.

So he has a hankering for some good home cookin', looks up online somewhere a dummy's guide to making London Broil, and makes it. It was pretty good. Way better than the time he cooked up something that I swear to Sweet Fancy Moses came out of a bag labeled "Chicken Parts." Not, pieces. PARTS. There was a beak involved with that dinner. I digress. London Broil.

As we're eating the delicious meat, he sits across from me, takes my hand, and looks soulfully into my eyes. He says he's been having more and more cravings for real food recently, and that we should probably start cooking more often for each other.

Hint taken. And so, my journey in the kitchen began. It really is true -- if you can read, you can cook. Maybe you can't cook well, at first. But you get the hang of it eventually.

Here is my own recipe for London Broil. It is delicious, and you serve it with the veggies that it cooks with, so you're done when it comes out of the oven.

Preheat your broiler (500 degrees) and prepare your broiler pan -- for me, this involves foil (it makes for easy cleanup later if I place foil between the two parts, to catch all the juices) and cooking spray (spray the whole thing so that there is no sticking). Also, lay your meat out -- let it get to room temp.

1 C. chopped Italian parsley (it's more flavorful than reg. parsley)
1 T. rosemary (use dried or fresh -- you can use more if it's fresh)
1/4 C. chopped scallions
2 T. minced garlic (you know what to do... get yourself a jar!)
kosher salt and fresh ground pepper (to taste; don't go nuts, the flavor of the meat is really not in need of a lot of help)
2 T. dijon or spicy brown mustard (your call)

In a big bowl, mince all these together with a fork, adding the mustard and garlic last, and set aside.

1 London broil (about 2 lbs; it's also sometimes labelled as "flank steak")
2 lbs small red potatoes, washed and halved
2 onions, in 8ths
2 lb zucchini, in nice sized chunks (you can use squash, too, as a substitute or in addition)
1/2 a celery head, chopped with all the leaves for flavor

Rub 2 T. of the herb mixture onto the meat, covering it all over, top and sides, etc. Place the meat in the center of your prepared broiler pan. Then add 4 tsp. of olive oil to the rest of the herb mix and hand mix your veggies into it. Get them good and covered. Place about half the veggies around the meat, in a single layer. You'll probably have overflow unless you have some freakishly large broiler pan, so put all the other veggies into a regular bake pan in a single layer and roast them just below the meat in the oven.

Cook under the broiler (not on the top rack, the middle is best) for 15 minutes. London Broil is always served pretty rare, and that's how this should come out, if your oven is on 500 degrees -- medium rare to rare. If you don't like the rare so much, roast it a little longer, in 5 minute increments, only cutting into the meat in one place to check for done-ness. And be careful of those veggies -- they may get a little too brown if you leave them in too long, so you can take them out before the meat.

When your meat is done, place it on a cutting board and tent it with foil. Let it sit for about 10 minutes, letting it sort of settle into its own deliciousness. Now, when cutting London Broil, you always want to carve against the grain. This is important. If you don't cut against the grain, the meat will be stringy and weird.

Makes 8 servings. Serve with the veggies and maybe some nice, crusty rolls. I like the Take-and-Bake breads at Harris Teeter because then you get the nice, baked bread smell into the house with very little effort. Also, the french loafs usually are around only 100 -- 140 calories per serving.

Meat, how do I love thee? let me count the ways... 300 ways. Because that's the total calories in this meal: 300.

NEW feature from the Dainty Deb: Music to listen to while you prepare!
For this dish, you want some snappy little songs, because this is a quick recipe to make, but chopping all those veggies might make you bored. Here are my suggestions:

Old 97s "Big Brown Eyes" (because all eyes will be on your sweet meat treat)
The Four Tops "I Can't Help Myself" (you can help yourself to some more delicious meat!)
Ram Jam's "Black Betty" (the beat will get you chopping and cocking your hips in tandem)
Spencer Davis' "Gimme Some Lovin" (that's what he said)

Ah, the 70s -- WW Recipe Cards

2007-03-14T11:53:00.000-05:00

I have never actually attended a Weight Watchers meeting (I'm shy), but I like their extensive line of cookbooks. Well, I say that, but yet I've altered and mangled almost every one of the recipes which I've gleaned from those cookbooks, so they really serve more as inspirational guides.

Apparently, though, WW went thru a rough patch in the 70s. I came across this website and nearly died laughing. Who dies laughing at recipe cards? One might ask. One would clearly have not seen THESE recipe cards. Highlights include the Mexican Shrimp Orange Salad, the Chilled Celery Log, the sad, sad Slender Quenchers, a Jellied Tomatoe Refresher and the Mousse of Salmon (which is, incidentally, shaped like a salmon).

Start at the begining of the slide show and take your time. Really peruse these gems and then thank GOD that the 70s are behind us all.

Sesame Shrimp (sans deep-frying)

2007-03-13T16:12:00.000-05:00

I have yet to discover how "Sesame"-anything on a Chinese restaurant's menu has become synonymous with "deep fried with a sprinkle of sesame seeds"... Maybe something gets lost in translation? I don't know, though. Those geisha are pretty svelte. (I know, I know... That's Japan... an entirely different country.)

Tonight I'm making a far more sensible sesame dish. And I'm not like those recipe books that will lie to you and say, "Oh, this is JUST like take-out." That's a lie. It's always a lie. Take-out is take-out precisely because it's like nothing else -- it's supposed to be a treat, though, not a way of life. Hence the delicate distinction between the Dainty Debutante and the former, Deb-normous one.

So I am pretty sure I lifted the bulk of this recipe from a cookbook, but I did so before I had an inkling about what hoisin sauce was (it's a sweet, sticky sauce a little like honey, usually sold with the other asian condiments in the "ethnic" aisle of the grocery store), or where to find water chestnuts, so I made some big changes in the begining, then went back and replaced some things, and by that point I'd adjusted even other things... so. Sorry, forgotten cookbook, wherever you are. No credit for you!

2 T. hoisin sauce (because of my general idiocy and initial fear of asking for help in a grocery store, I originally used honey and that's a fine substitute. Just know that you will be using 3 T. total. And, hoisin will just make it taste more... Asian.)
2 T. soy sauce (use reduced sodium -- it has fewer calories!)
2 T. Sherry (who in the world actually stocks sherry?! I ask you... I use dry white wine, so there.)
1 T. honey
2 t. cornstarch
1 T. sesame oil (also stranded in the "ethnic" section -- it's darker than most cooking oils, and as soon as it hits the pan, you'll smell the difference. It's what makes a Chinese restaurant smell like a Chinese restaurant.)
1 1/2 lb. Large, ready-to-cook shrimp (i.e. deveined, etc. OR you can cheat and buy a bag of them frozen and literally ready-to-cook -- just thaw them under some cold water for about 10 min. before proceeding)
1 T. ginger
1 t. red pepper flakes (for heat -- if spice makes you ooky, just omit)
1 garlic clove
2 large, chopped scallions (both green and white parts)
1/2 lb. trimmed green beans (this is admittedly the most ridiculous thing I enjoy. There is something wildly appealing to me about snapping beans. I could do it for hours.)
8 oz. can of baby corn, drained.
2 tsp sesame seeds

Why must you be so easy, Sesame shrimp?!

Combine hoisin, soy sauce, "sherry", honey and cornstarch and whisk together for good, thick consistency.

Heat 2 t. of the oil over med. high heat. Let the scent permeate the house -- this is how my husband knows he's getting Chinese for dinner!
Add the shrimp and stir-fry them until just pink, no more than 5 min. Move them to a plate and keep warm.
Add remaining oil to skillet, then ginger, garlic and scallions. Stir-fry for about a minute and then add beans and corn. Stirfry them until beans are bright green (about 3 min.) -- finally stir in that hoisin mix and the shrimp. Bring to a boil and cook, stirring, until thick, another min. or two. Remove from heat before stirring in seeds and serving.

Serves 4, makes about 5 cups total. About 280 calories per serving, and no more than 4 grams of fat. Ridiculous. Nothing like take-out, but delicious all the same!!

Sunday Supper: Chicken Enchiladas w/ Mess of Corn and Rice

2007-03-11T18:13:00.000-05:00

Call me old-fashioned, but I rather like the idea of there being one night of the weekend (and I'm flexible about this -- it doesn't have to be Sunday, it can be Friday or Saturday) where you really set out to make a nice, complete dinner, possibly with a theme. So, once a week check back here for a Sunday Supper type entry: a main dish and sides.

This week, in honor of Daylight Savings Time and in honor of chicken being on sale at the Teet, I made Chicken Enchiladas. The recipe is a mish-mash of a Mexican Chicken casserole I saw on Paula Dean, a recipe I downloaded three years ago on the Internet, and with a few helpful additions and subtractions inspired by a Weight Watcher's cookbook. The result is 8 tasty enchiladas in a yummy sauce, for 190 calories. Yeah. I know. I'm an amazing person.

Chicken Enchiladas

Preheat oven to 400 degrees.

11 oz. salsa (to taste -- use mild to hot, whatever you like. You DO realize that salsa has no calories, right?)
1 C. Fat Free sour cream
1 small diced yellow squash (you can also use a zucchini... if you MUST)
8 medium tortillas (get whole-wheat or corn; they're the lowest in calories)
1 package of pre-cooked chicken chunks (you get it next to the tuna, in the no-drain packs)
1 C. reduced fat cheese (I like to buy the Vermont 75% Fat Free, usually in pepper jack flavor, and then shred it fresh, but you can certainly use the packages of Mexican-style that Kraft sells)
1 -- 3 T. Hot Peppers (greatest invention of all time: pre-mixed hot peppers in a jar. They're next to either the pickles or the tomatoes in your store. use as much as you like, spice-wise, or omit altogether if you don't like spicy. You can also substitute diced sun-dried tomatoes for flavor and color)
2 T. fresh minced parsley
1/2 tsp. cumin
Kosher salt, fresh ground pepper (to taste)

First, heat your tortillas so that they're easier to roll up. You do it in the microwave, 10 secs. per tortilla, with a napkin between each tortilla.

Next, spread some of that salsa on the bottom of a 9x13 baking pan, just enough to cover. Then, combine the chicken with 1/2 C. of the cheese, 1/2 C. sour cream, the squash and hot peppers in a bowl. Season with the cumin, salt and pepper to taste.

Now, spread 1/4 C. exactly of this mixture on each tortilla (it makes JUST enough). Roll up each tortilla and place, seam-side down, in the pan. Mix together the remaining salsa and sour cream and pour over the tortillas (if you got the right size, they should just exactly fit into the pan). Then, top with the remaining cheese.

Cover with foil and bake until the cheese melts (about 20 min) then I like to take the foil off and let it bake another 5 min. so that it gets all brown and bubbly on top. Trust me, it just looks better. Sprinkle with parsley and let sit for about 10 min. to settle before serving. Makes 4 servings (2 enchiladas per serving).

So awesome. You got your main course. And this is an easy dish to do anytime. But then I make a Mess of Corn, which I think I made up one night. I don't remember the source, anyway. And it looks like something I would do with leftover veggies. A Mess, for those of you NOT located below the Mason-Dixon line, is just a small serving. It usually applies to green beans. But this is my blog, and my corn, so here it is:

Mess of Corn

*while you're getting all this going, have some brown rice cooking, or some refried beans. They're easy, take about the same time as this Mess and will go great with the enchiladas! And both are low in calories and high in fiber.

1 T. of oil (canola or corn works best)
1 chopped bunch of scallions
1 minced clove of garlic (I cheat and buy the jars of garlic. I know, I know. But it's so much easier than banging on the stupid things with a knife. If you're like me and have the jar, use 1 T.)
1 T. of those delicious Hot Peppers as mentioned above (again, you can omit if spice is not your bag)
10 oz. package of thawed frozen corn, or 1 can of drained corn (I prefer the frozen, thawed)
1 med. chopped squash or zucchini (here I actually prefer the zucchini)
1 med. bell pepper, any color, chopped
Fresh chopped parsley, cumin, salt and freshly ground pepper to taste

Heat the oil over medium high (a little higher if you have non-stick cookware). Add the scallions, garlic and peppers. Saute for a few minutes, let the garlic get fragrant but not brown. Add corn, zucchini, bell pepper and cumin. Saute for 8 minutes, letting the zucchini soften. Remove from heat and season with parsely, salt and pepper. Corn Mess, you're gonna rock my world. You're only 80 calories and you're delicious.

Sunday Supper: Spanish Style.

Chef Jim's Dilly Sauce

2007-03-10T09:11:00.000-05:00

Have I mentioned how much I LOVE my local Harris Teeter? Oh, I heart my grocery store -- I affectionately call it "the Teet" for short, as in "I'm off to suckle at the Teet of grocery goodness." My family makes fun of me* because I'm on a first-name basis with a lot of the employees. This, by the way, is an excellent practice to get into. Ask your butcher his opinion or the fish girl's name -- it will mean a lot to them, and next time you need to be persnickity about a certain cut of meat, or want them to reserve a special piece of fish for you, you've already established yourself as someone they kinda know. Always be kind to grocery store employees. They are wonderful sources of information and are so helpful when you simply put forth the extra effort of a smile and a minute of your time to chat.

Case in point: Chef Jim. He's the sample guy at my local Teet -- always sauteing up something simple and tasty. But he's so much more than that. He knows tons about wine and fish and pairings. He's who I turn to when I can't locate fennel or need to know what a good brand of caviar is. And he shared with me his great Dilly Sauce recipe, which I know he won't mind me sharing with you all.

2 T. fresh lemon juice (I don't get people who don't use fresh lemon juice; lemons are like, what? 50 cents?)
1 T. fresh snipped dill (ok, so you CAN use 1 tsp. dry, but it does NOT taste as good and looks WAY less pretty. You can get a small bunch of fresh dill in the veggie section, usually, if you don't grow your own herbs like my mom does.)
2 T. mayo (and this is why I love this recipe -- it's versatile! You can use reduced fat mayo, miracle whip, or even sour cream and this sauce is still delicious!)
2 tsp. Dijon mustard (again, you can increase or decrease this ammount if you don't love mustard)
a little freshly ground pepper

Combine everything well in a dish, adding the dill last. Let the bowl sit, covered with a cloth, for about 30 minutes and then serve. This makes a perfect substitution for tartar sauce and has about half the calories.

* I mentioned that I didn't want my husband to wear a shirt to the Teet (it had a reference to pirate sex on it) because "I have friends there!" Now every time I mention a trip to the Teet, I have to endure hoots and howls. But whatever. You wait until it's 4 PM on a Sunday and you need someone to run into the back freezer for the very last roast. Then who's laughing?

Hunka-Hunka-Burnin' Cobbler

2007-03-09T16:09:00.000-05:00

OR: The longest hour of my life

It was my parents' first visit up to NC to see my husband and me since we'd moved in. Little known fact about me: I like to have something baking when people come over. It makes the house smell good and lets them know you are, well, baking for them. So I decided to make my favorite cobbler recipe for Mom and Dad... Only one problem -- the 9 x 13 x 2" dish I normally used to create this concoction was busy (read: filthy dirty and I was too lazy to hand-wash it; ergo it stayed right in the dishwasher where I finally located it). So instead, defying all laws of physics and cullinary skill, I opted to substitute the 9 x 13" pan with a PIE PLATE. That's right... I was going to try and fit the same amount of cobblery goodness which normally requires the largest baking pan I own into a 9" pie plate. I think my faulty logic somehow was related to the number "9" -- I figured the plate could handle both 9" pie plate and 9 x 13" pan were utilizing the number "9" (I am NOT good at math. Or physics, clearly).

So I was dusting when I realized that the kitchen was filled with smoke. I turned on the oven light and noticed that the cobbler was angrily overflowing it's tiny vessel much like I was overflowing my size 6 bikini panties those days. The cobbler had turned into a gooey muffin-top, and the goo was dripping right onto the lower burner, which actually was sending up small burst of flames as the goo would land. Now, rather than remove the cobbler, for fear of the flame bursts, I decided to instead just leave it and hope for everything to work out for the best. Perhaps the cobbler would miraculously heal itself. So for 20 more minutes, I anxiously stared into the oven's window. The miracle never happened, and the smoke started to make my eyes water. Oh hell, I thought. Please note, at this point, my parents were about 20 minutes away and my house smelled like a big fat burning cobbler. So finally, I overcame my fear of those little flame bursts and opened the oven door. Smoke poured into my kitchen. I flung the pie plate into the sink and gushed water over it, causing even MORE smoke. My husband walked in and sighed. But he did very nicely offer to fan the smoke from the house as I ran to the Harris Teeter for another dessert. All ended well, though my parents and husband teased me mercilessly. What I was most upset about was, tragically, the fact that they didn't get to taste my really awesome cobbler.

But now you can. Just make sure you use a 9 x 13 x 2 " pan. NO EXCUSES. In fact, that's what I'm renaming this cobbler.

The 9x13x2 Cobbler.

Preheat your oven to 350 and then set out 2 C. of milk to let get to room temp.

1 stick butter, melted
3 1/2 C. fresh berries
OR
16 oz. Frozen berries -- any variety, or a mix is nice. If using this frozen option, get the bag out when you set out the milk to let thaw a little bit.
2 C. room temp. milk
2 C. sugar
2 C. self-rising flour (OR regular flour with 1 tsp. salt and 3 tsp of baking powder mixed in to make it self-rising; You can do this any time, the standard is: for each Cup of flour, add 1 1/2 tsp. baking powder and 1/2 tsp salt)

Pour the melted butter into the bottom of a 9 x 13 x 2" pan. DO NOT SUBSTITUTE.

In a large bowl, combine the sugar and flour, then the room temp. milk. Mix will be liquidy and lumpy. Pour this mix on top of the butter, but don't let them get too combined. It will settle on it's own, just resist the urge to touch it. Then add your fruit. The more fruit you use, the less crust, and vice versa. And if you use the max or more amount of fruit, then a single serving is only 200 calories. So use your own discretion. And again, don't try to mix it all up in the pan. Just put it all in there and leave well enough alone.

Bake until golden brown on top and bubbly at the sides (about 1 hour). Sift powdered sugar on top for a pretty presentation, and always serve warm. This is super good with french vanilla or butter pecan ice cream.

It makes 10 -- 12 servings and refrigerates perfectly. JUST USE THE RIGHT PAN.

My Ridiculous NC Style Crock Pot BBQ

2007-03-09T10:48:00.001-05:00

No, no. It's REALLY ridiculous. Only 250 calories per cup, if you use a lean pork loin. AND it will take you all of 4 minutes to make. This recipe is about to change your life. I love to make this if I have to take a main dish somewhere, and it's so good, it's become the family staple BBQ recipe. Please and thanks.

3 1/2 lb. Boneless, lean pork loin roast (you can ask your butcher at whatever grocery store you go to to just trim any visible fat -- they don't mind. It's their job. While they're at it, have them cut that bad boy in half. I always buy a couple of these and then freeze one so there is usually one on hand.)
1 C. Carolina Treet BBQ sauce (or your favorite BBQ sauce. But for it to be "Carolina" style BBQ, you will need to mix in some apple cider vinegar; that's the tangy deliciousness you taste in the Tarheel state's special BBQ)

Place the two pieces of pork side by side in your crock pot and pour the sauce over top. Cook that porker for 8 -- 9 hours on Low, or 4 -- 5 hours on High. When it's done, turn the pot off and carefully shred the meat with two big forks (careful, the delicious sauce is also now hot as fire). Serve on whole wheat rolls with coleslaw and hushpuppies (which are not low-calorie, but you have to treat yourself sometimes.)

You can make it 1 -- 2 days ahead of time and refrigerate, or this recipe also freezes well for up to one month.

The last time I made this, I took it to my reading club, whereupon the normally gracious, well-mannered guests ate every physical shred of the pork and then literally sopped up the saucy remnants with bits of bread crusts. Trust me -- it's good.

Introduction and Welcome

2007-03-09T09:33:00.001-05:00

OR: Why I'm No Longer a Beast

I quit smoking three years ago and promtly ate my own body-weight in Chex Mix. Trust me, this is what you do when you are suddenly deprived of the sweet, sweet taste of burning tobacco leaves.

I left the weight on for a while because, frankly, I didn't have the time to lose it. I was busy eating other foods in body-weight quantities. I love to eat. It's something I'm good at.

But then I went to England this summer and for the first time learned to fear food. For the first time, the idea of dinner was met with an inner shiver of horror. So I dropped five pounds quick. (Thanks, UK. Sorry 'bout the tea...) Anyway. That was a good jumpstart.

And I love to cook. I list it as a hobby; my secret dream is to run a bed and breakfast; my dog and I watch the foodnetwork like it's our job; I fantasize about detroying Rachel Ray in a deadly knife fight. I actualy get pissed if I miss Paula Dean's intro. But instead of cooking with lard, I try to make food which is as dainty as I would like to be. And now I'm back down to my fighting-weight, and I really think it's because of how much I enjoy being in the kitchen.

So come here and check in for recipes and stories of kitchen woes. Like the time I nearly set our apt. on fire with a pot of oil. Or when I nearly killed my husband, Stephen, with a toothpick left in his rolled chicken cutlet.

I'm an fool, but first and foremost, I'm a COOKING fool.