07. 08. 12. 01:14 pm

Healthy Crunchy Onion Rings

Healthy Crunchy Onion Rings adapted from How Sweet It Is and Pink Parsley, as seen in Cook’s Illustrated

2 large onions
4 cups (4 oz) reduced fat kettle chips
2 cups panko bread crumbs
3/4 cup low-fat buttermilk
2 eggs
2/3 cup whole wheat flour
1/2 tsp salt
2 tsp pepper
2 tsp smoked paprika

Directions:

Preheat oven to 450 F.

Slice onions into 1/2-inch thick rings. Season the onion rings with salt and pepper.

In a food processor, pulse together the panko and kettle chips and transfer to a shallow dish. Season with salt, pepper, and paprika.

Place the flour in a second shallow dish. In a third shallow dish, whisk together the egg and buttermilk.

Line a baking sheet with aluminum foil and place a wire rack on top. Spray the wire rack with non-stick spray.

Dip each onion ring in flour, then the egg/buttermilk mixture, and lastly in the chips/panko to coat. Continue this process with each of the rings. Bake for 15-20 minutes, until golden.

Yield: 8 servings (about 12 rings each).

Nutrition Information (per serving): 178 calories; 4.1 g. fat; 28 mg. cholesterol; 245 mg. sodium; 31 g. carbohydrate; 2 g. fiber; 5.9 g. protein

Result: Crunchy is right! I won’t pretend these are the quickest things to make – be sure to commit to these when you’re not strapped for time. Nothing difficult, it just takes some patience :) These are absolutely wonderful – onion ring lovers rejoice! Oil-free faux fried food! Enjoy!

07. 08. 12. 01:49 pm ♥ 2

Lasagna Soup


INGREDIENTS

for the soup:

2 tsp. olive oil

1-1/2 lbs. Italian sausage

3 c. chopped onions

4 garlic cloves, minced

2 tsp. dried oregano

1/2 tsp. crushed red pepper flakes

2 T. tomato paste

1 28-oz. can fire roasted diced tomatoes

2 bay leaves

6 c. chicken stock

8 oz. mafalda or fusilli pasta

1/2 c. finely chopped fresh basil leaves

salt and freshly ground black pepper, to taste

for the cheesy yum:

8 oz. ricotta

1/2 c. grated Parmesan cheese

1/4 tsp. salt

pinch of freshly ground pepper

2 c. shredded mozzarella cheese

PREPARATION

Heat olive oil in a large pot over medium heat. Add sausage, breaking up into bite sized pieces, and brown for about 5 minutes. Add onions and cook until softened, about 6 minutes. Add garlic, oregano, and red pepper flakes. Cook for 1 minute. Add tomato paste and stir well to incorporate. Cook for 3 to 4 minutes, or until the tomato paste turns a rusty brown color.

Add diced tomatoes, bay leaves, and chicken stock. Stir to combine. Bring to a boil and then reduce heat and simmer for 30 minutes. Add uncooked pasta and cook until al dente. Do not over cook or let soup simmer for a long period of time at this point, as the pasta will get mushy and absorb all the soup broth. You may even want to consider cooking the noodles separately, and then adding some to individual bowls before ladling the soup over them. This would be an especially smart move if you are anticipating any leftovers. Right before serving, stir in the basil and season to taste with salt and freshly ground black pepper.

While the pasta is cooking, prepare the cheesy yum. In a small bowl, combine the ricotta, Parmesan, salt, and pepper.

To serve, place a dollop of the cheesy yum in each soup bowl, sprinkle some of the mozzarella on top and ladle the hot soup over the cheese.

Servings:  8

07. 08. 12. 01:48 pm

Beef with Snow Peas

Ingredients

  • 1-1/2 pound Flank Steak, Trimmed Of Fat And Sliced Very Thin Against The Grain
  • 1/2 cup Low Sodium Soy Sauce
  • 3 Tablespoons Sherry Or Cooking Sherry
  • 2 Tablespoons Brown Sugar
  • 2 Tablespoons Cornstarch
  • 1 Tablespoon Minced Fresh Ginger
  • 8 ounces, weight Fresh Snow Peas, Ends Trimmed
  • 5 whole Scallions, Cut Into Haf-inch Pieces On The Diagonal
  • Salt As Needed (use Sparingly)
  • 3 Tablespoons Peanut Or Olive Oil
  • Crushed Red Pepper, For Sprinkling
  • Jasmine Or Long Grain Rice, Cooked According To Package

Preparation Instructions

In a bowl, mix together soy sauce, sherry, brown sugar, cornstarch, and ginger. Add sliced meat to bowl and toss with hands. Set aside.

Heat oil in a heavy skillet (iron is best) or wok over high heat. Add snow peas and stir for 45 seconds. Remove to a separate plate. Set aside.

Allow pan to get very hot again. With tongs, add half the meat mixture, leaving most of the marinade still in the bowl. Add half the scallions. Spread out meat as you add it to pan, but do not stir for a good minute. (You want the meat to get as brown as possible in as short amount a time as possible.) Turn meat to the other side and cook for another 30 seconds. Remove to a clean plate.

Repeat with other half of meat, allowing pan to get very hot again first. After turning it, add the first plateful of meat, the rest of the marinade, and the snow peas. Stir over high heat for 30 seconds, then turn off heat. Check seasonings and add salt only if it needs it. Mixture will thicken as it sits.

Serve immediately over rice. Sprinkle crushed red pepper over the top to give it some spice.