BAKED SWEET POTATO FRIES

Oh my goodness, these baked sweet potato fries are tasty AND low calorie!! Even my picky picky husband said they were good THREE TIMES during dinner. Now that is a record!!

 

 

 



Keep in mind that you are not going to get a crisp fry (because they are baked) but they ARE addictingly tasty and give you that "a little sweet a little salty" flavor that hits all the right
comfort notes. Crisp or not, I could easily eat a big bowl of these and not feel guilty at all....now THAT is saying something.

2 medium sweet potatoes
2 teaspoons cornstarch
1 tablespoon vegetable oil
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dried oregano
1 teaspoon regular chili powder (see note)
1/2 teaspoon smoked paprika (see note)
1 tablespoon brown sugar

OK, a word about yams/sweet potatoes. Don't ask me which is which. I always buy the one with the deep orange flesh, so I'm calling them sweet potatoes in this post.

PRE-HEAT YOUR OVEN (with two DRY baking sheets in it) TO 425°F.

Peel the sweet potatoes and cut them into French fries. Soak in water for one hour, then drain and pat them dry.

Toss the dried off potatoes with cornstarch. Keep gently tossing until the cornstarch is evenly distributed (I put them in a plastic bag to accomplish this...it's easier to toss).

Next sprinkle the potatoes with a tablespoon of vegetable oil and gently toss until well coated.

Mix all of the seasonings together and sprinkle over the oiled potatoes, mixing gently until they are all coated evenly.



When you are ready to bake the fries, remove the hot cookie sheets from the oven and generously spray them with vegetable spray. Divide the seasoned potatoes between the two sheets and spread them out so the fries do not touch each other.

Bake in PRE-HEATED 425°F oven for 12-15 minutes, depending on how hot your oven runs. Just watch them towards the end of the cooking time because the sugar in the seasonings will scorch/burn if left in too long.

After 12-15 minutes, reduce your oven heat to 375°F and flip the potatoes over and bake another 12-15 minutes.

You will know they are done when they are tender and the edges are darker. Remove from heat and sprinkle with salt.

They aren't the prettiest fries ever, but they are delicious.

 

 

ENJOY !!!

Note: If you like a little more spice, you can use chipotle chili powder INSTEAD OF the regular chili powder + smoked paprika.

FRESH PEA SALAD

Summer Pea Salad, jazzed up with crisp bacon and sweet cherry tomatoes is one of my favorites. It is one of those great salads that travels well and tastes even better after it has been in the fridge for a day or two.



1 pound fresh green peas (or 16oz. bag of frozen green peas)
1/4 cup finely chopped red onion
1/2 cup peeled and grated carrot
1/2 cup finely chopped celery
1 cup thinly sliced mushrooms
1/2 cup red bell pepper chopped fairly small
3 slices of crisp bacon cut up (optional but delicious)
1/2 cup sharp cheddar cheese shredded (I use a little more)
cherry tomatoes, cut in half (sweeter the better)
toasted sunflower seeds

Fresh green peas are the best in this salad, but when they are not available, frozen peas work very well too.  Microwave peas (covered) with 1 tablespoon of water for about 3 minutes or until slightly cooked (but not soft) then drain and cool.

In a large bowl, mix all of the above ingredients together (except the bacon, cherry tomatoes and sunflower seeds), then gently fold in the dressing.

Dressing
3 heaping tablespoons of light mayonnaise
1 tablespoon freshly squeezed lemon juice
2 teaspoons sugar
1/4 teaspoon black pepper
1-2 tablespoons milk
Whisk the ingredients together and gently fold into salad. Cover and chill.

Just before you serve it, gently fold in the cut up cherry tomatoes, crisp bacon and toasted sesame seeds (save a few for decorating the top).


NOTE: Every microwave cooks at a different rate, so keep an eye on your peas when you microwave them. You don't want them to get overcooked and mushy.

ENJOY !!!

LOW CALORIE BROCCOLI SOUP

This Broccoli Soup, is rich, hearty, delicious, filling and easy to make...PLUS, it has only 70 calories per serving!! How can you beat that? 

BROCCOLI SOUP
1 medium size sweet onion chopped
1 tablespoon olive oil
3 cloves garlic, peeled and minced
1 teaspoon salt
1/4 teaspoon black pepper
pinch cayenne (or more if you like a little heat)
1 pound fresh broccoli florets
1 large potato, peeled and cubed
4 cups good chicken stock (or vegetable stock)

Saute chopped onion in olive oil until it is soft and smells sweet. Add garlic and saute for another 30 seconds while stirring (so garlic doesn't burn).

While onion is cooking, wash and cut up the fresh broccoli, removing the harder/bigger part of the stalk, yielding 1 pound of florets.

Add broccoli to the onions and garlic, along with 4 cups chicken stock, chopped potato, salt, pepper and cayenne. Stir and bring to boil, then reduce to simmer.

A NOTE ABOUT CHICKEN STOCK: If you are using homemade chicken stock, I suggest that you wait until the soup is almost finished before adding the salt, pepper and cayenne, so you can taste it first.

Personally, I seldom have homemade chicken stock on hand, so I use this brand of stock (I think the canned chicken broth is just too thin and tasteless).

Once the soup comes to a boil, turn it down to a slow simmer and put a lid on the pan; simmer for 20 minutes.

After 20 minutes, the veggies will be very soft. Puree the whole pot of veggies and broth with a food processor, or blender.

Season and eat. This makes about 6 cups of soup. I like it topped with some freshly grated Parmesan cheese.

*70 calories per serving without the cheese.
*This would also be good with a little bacon or ham, although that
 would pretty much cancel out the 70 calories per serving.

ENJOY !!!

GUILT FREE REFRIED BEANS

First, let me say that I love traditional refried beans. I could eat them in or on anything. However, recently, I've been trying to eat a little healthier, so I've been experimenting with bean recipes, trying to create one that will not only be "guilt free", but one that will hit all of those coveted comfort-food bells in my head. A tall order, I know.

My first attempts were just plain bland. The next attempts were tasty but it was still missing that butter, bacon, ham hock something I couldn't put my finger on.

So I finally just took a wild fling and added a can of fire roasted tomatoes and upped the seasonings just a little, and BINGO, I am VERY satisfied with the outcome. Even picky-picky husband (without prompting, mind you) said, "these beans are really good". They are also made in the Crockpot, so it doesn't get much easier than that!!!

1 1/2  cups DRY pinto beans (no need to soak)
(1)  15 oz. can fire roasted tomatoes
1 1/2 tomato can of water
(1) 4 ounce can mild green chili's
2 (scant) teaspoons salt
1/2   teaspoon black pepper
1  tablespoon vegetable (or corn) oil
1/2  cup chopped onion
2  teaspoons minced garlic
3  teaspoons chili powder
1  teaspoon ground cumin
1/8 teaspoon cayenne pepper (important)

Saute the chopped onion in the vegetable oil until they are tender, then add the garlic and sauté for another minute.

Put the sautéed onion/garlic in the Crockpot, then add everything else and cook on low for 8 hours, or overnight, your house will smell heavenly the next morning.

Drain the cooked beans (save the liquid) and put them in a food processor. Pulse a few times (depending on how smooth you like your refried beans). If they seem a little dry, add some of the reserved bean liquid (I like mine a little on the "wet" side, so I add about half cup of the liquid).

Use in any recipe that requires refried beans. This recipe freezes very well.

 

NOTE: Don't freak out about there being tomatoes in this recipe. I know it isn't traditional, but you can barely tell they are there. They just add a nice FULL (low calorie flavor).

ENJOY !!!

REDUCED CALORIE SWEET & SOUR PORK

We love sweet and sour pork and chicken (this recipe would work for either), but once you bread and DEEP FRY the meat, you are talking about A TON OF CALORIES. Well, this quick and easy little recipe does away with all of that breading AND all of that DEEP FRYING and it is STILL delicious !!!

MARINADE
2 teaspoons soy sauce
1/8 teaspoon sugar
3 teaspoons corn starch
1 teaspoon sesame oil
black pepper to taste

Mix the above ingredients in a large bowl.  Cut  1 1/2 pounds of pork (or chicken) tenderloin into bite size pieces and put in the marinade. Stir to coat all of the pieces, then let sit for 20 minutes.

SAUCE
1 cup chicken broth (not bullion,it's too salty)
2 tablespoons rice wine vinegar
1/4 cup ketchup
1/2 cup sugar
1/4 teaspoon salt
2 SLIGHTLY rounded teaspoons of corn starch
1/4 teaspoon cayenne pepper
pinch of black pepper

Cook all of the sauce ingredients together until it thickens, then turn the heat down to a VERY LOW SIMMER and let it barely bubble while you brown the meat.

In a large skillet (I use my electric fry pan), heat up a tablespoon of vegetable oil and a tablespoon of butter until HOT (I turn my electric skillet all the way up). Add the marinated meat and spread it out so that none of the pieces are on top of each other. Let the meat brown (about 3-4 minutes?), then stir and put a lid on the pan so that everything gets cooked through (you want to get some nice brown crusty color on the edges of the pieces).

Once the meat is 99% done (keep lifting the lid to check for doneness), add the cooked sauce to the meat and keep stirring until everything is well coated. Reduce the heat and cook it all together for about 2 more minutes (watch carefully so the sauce doesn't burn).

Serve over hot rice.  Couldn't be easier!!  

Picky-picky husband is VERY SHY of spicy food, so 1/4 teaspoon of cayenne is just perfect for him. If you like extra heat, just add a little more cayenne when you cook the sauce.

ENJOY !!! 

GUILT FREE AVOCADO--RANCH SALAD DRESSING

Make sure you mix this up a day ahead of time, because (while you will be tempted to use it right away......don't!!). Something magical happens in the fridge overnight and the next day, all of the flavors will have blended and it becomes a wonderful salad dressing that you can use GUILT FREE!!

1 large ripe avocado (should be about a cup or so)
1/2  cup fat free  (good quality) PLAIN Greek yogurt
2 teaspoons fresh lemon juice
1/4 to 1/2 skim milk (depending on how thick you like it)
2 tablespoons chopped parsley
3/4 teaspoon black pepper
1/2 teaspoon salt
1/2 teaspoon garlic powder (not garlic salt)
1/2 teaspoon onion powder  (not onion salt)
2  healthy pinches dried thyme

Put everything in the food processor and blend until very smooth.
cover and CHILL OVER NIGHT.

This will stay vibrant green for 2 or 3 days (if it lasts that long) but will start to darken just a little on day 4 and 5.

I use 1/4 cup skim milk and it makes a pretty thick salad dressing like this:

 

If that is too thick for you, add a little more milk to thin it out.
NOTE: If this is just a little too fat-free for you, use olive oil instead of milk.

Enjoy !!

BAKED POTATO CHIPS

When I am on a diet, (who am I kidding, I'm always on a diet) my weight loss plan starts to falter when I get a craving for something crunchy and salty. I'm not talking about raw fruits and veggie type of crunchy, I'm talking about potato chip crunchy. If I ignore this craving, it just gets stronger; does that sound familiar to anyone?

I did some online searching for a remedy to my craving that wouldn't have a billion calories. I found three different recipes for baked potato chips that sounded promising.

After trying all three (and immediately tossing all three into the garbage), I decided to make up my own version. I must say I'm quite pleased with it. 

Not only does this little recipe completely satisfy my "crunchy chip craving" but the ENTIRE RECIPE only has one tablespoon of olive oil!!

 

Wash and dry six golf ball size Yukon gold potatoes. Slice them as thin as possible. A mandolin would work well for this, but I just used my sharpest knife and sliced them; just try to make them all an even thickness.

 

Toss the sliced potatoes with 1 tablespoon of olive oil, making sure that a little of the oil gets in between every slice. Lay the slices out on a heavy cookie sheet that has been lightly sprayed with vegetable spray, then sprinkle the potatoes lightly with kosher salt.

Baking time is important. One of the recipes I tried (and threw away) called for 2 hours at 200°F. That produced a dull, leathery piece of potato. I even let it cook an extra HOUR and it was still leathery...yuck.  Another recipe called for 18 minutes at 400°F which produced a crisp but burnt taste...yuck again.

So I decided to try Yukon gold potatoes. How long you bake them will depend on how thick you sliced your potatoes and how hot your oven runs. I baked mine in a 375°F electric oven for 22 minutes, flipping them over half way through the baking time....just right.

These chips are meant to be eaten right away because they are not meant to be stored like a commercial potato chip. There are small "non-crunch" parts on the chips that would not store well.

I hope you will try these. They have a WONDERFUL flavor and a fantastic, salty crunch!!!

NOTE:  Watch the chips closely the last couple of minutes because once they start to turn golden, they darken quickly.

AVOCADO EGG SALAD

This quick and HEALTHY change to mayo-laden egg salad was a huge success; we didn't miss the mayo at all!! It was light and delicious and packed with flavor. I can see countless possibilities with this little recipe (I'm already planning to add a few green onions? hot sauce?).

Personally, I enjoyed this salad just wrapped in a big leaf of lettuce, but Picky-Picky husband went for the traditional sandwich.

4 hard boiled eggs, peeled and chopped
1 large ripe avocado
2 stalks celery chopped finely
1/3 cup diced tomato flesh (see note)
2 tablespoons prepared yellow mustard (see note)
salt to taste (I just added a pinch)
pepper to taste (see note)

NOTE: NO MAYONNAISE!!

Cut the avocado in half, remove the pit and mash the flesh (I mashed about 3/4 of the flesh into a smooth paste and left 1/4 of the flesh in little chunks.

Stir the prepared yellow mustard, salt and pepper into the mashed avocado,  mix well.

Add the chopped eggs, celery and tomato and stir gently until well mixed.  That's it!!

NOTE: I wasn't sure how to explain "tomato flesh"; it just means leave out the juicy-seedy part of the tomato.

NOTE: Two tablespoons of yellow mustard is going to seem like a lot, but the final product does NOT taste overly mustardy, trust me. I just used plain old yellow hot dog mustard.

NOTE: I cook with coarsely ground black pepper, so I used a scant
half teaspoon. If you use finely ground pepper (it measures differently) use less.

NOTE: I put this salad in the fridge for several hours without any avocado darkening problems because I laid plastic wrap right on the surface of the salad and pressed down a little to force out all of the air. I'm not sure if it would turn dark overnight because it never lasts that long at our house.