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Beet Veggie Burger

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I’ve been looking for a great veggie burger. I found this site that had what looked yummy. Check them for other recipes if you’d like.

3 large beets
1/2 cup brown rice, uncooked
1 medium yellow onion, finely diced
3 cloves garlic, minced fine
2 tablespoons cider vinegar
1/4 cup old-fashioned rolled oats
2 cans black beans, canned
1/4 cup prunes, finely chopped
1 tablespoon extra virgin olive oil
1 tablespoon paprika
2 teaspoons brown mustard
1 teaspoon cumin powder
1/2 teaspoon coriander
1/2 teaspoon thyme
1 large egg
salt and pepper, to taste
6 each hamburger bun

1. Heat the oven to 400°F. Wrap the beets loosely in aluminum foil and roast until easily pierced with a fork, 50 to 60 minutes. Set aside to cool.

2. Meanwhile, bring a 2-quart pot of water to a boil. Salt the water generously and add the rice. Reduce the heat to a simmer and cook the rice until it’s a little beyond al dente. You want it a little over-cooked, but still firm (not completely mushy). This should take about 35 to 40 minutes. Drain the rice and set it aside to cool.

3. Heat a teaspoon of olive oil in a skillet over medium-high heat. Add the onions and a pinch of salt. Stir the onions every minute or two, and cook until they are golden and getting charred around the edges, 10 to 12 minutes. A few wisps of smoke as you are cooking is ok, but if it seems that the onions are burning, lower the heat. A dark, sticky crust should develop on the bottom of the pan.

4. Add the garlic and cook until it is fragrant, about 30 seconds. Pour in the cider vinegar and scrape up the dark sticky crust. Continue to simmer until the cider has evaporated and the pan is nearly dry again. Remove from heat and set aside to cool.

5. Process the oats in a food processor until they have reduced to a fine flour. Transfer to a small bowl and set aside.

6. Drain and rinse one of the cans of beans and transfer the beans to the food processor. Scatter the prunes on top. Pulse in 1-second bursts just until the beans are roughly chopped — not so long that they become mush — 8 to 10 pulses. Transfer this mixture to a large mixing bowl. Drain and rinse the second can of beans and add these whole beans to the mixing bowl as well.

7. Use the edge of a spoon or a paper towel to scrape the skins off the cooled roasted beets; the skins should slip off easily. Grate the peeled beets on the largest holes of a box grater. Transfer the beet gratings to a strainer set over the sink. Press and squeeze the beet gratings to remove as much liquid as possible from the beets. (You can also do this over a bowl and save the beet juice for another purpose.)

8. Transfer the squeezed beets, cooked rice, and sautéed onions to the bowl with the beans. Sprinkle the olive oil, brown mustard, smoked paprika, cumin, coriander, and thyme over the top of the mixture. Mix all the ingredients until combined. Taste the mixture and add salt, pepper, or any additional spices or flavorings to taste. Finally, add the oatmeal flour and egg (if using), and mix until you no longer see any dry oatmeal or egg.

9. Cover the bowl with plastic wrap or transfer the mixture to a refrigerator container, and refrigerate the burger mixture for at least 2 hours or (ideally) overnight. The mix can also be kept refrigerated for up to three days before cooking.

10. When ready to cook the burgers, first shape them into burgers. Scoop up about a scant cup of the burger mixture and shape it between your palms into a thick patty the size of your hamburger buns. You should end up with 6 large patties.

11. Heat a cast-iron skillet over high heat. Add a few tablespoons of vegetable oil to completely coat the bottom of the pan. When you see the oil shimmer a flick of water evaporates on contact, the pan is ready.

12. Transfer the patties to the pan. Cook as many as will fit without crowding; I normally cook 3 patties at a time in my 10-inch cast iron skillet.

13. Cook the patties for 2 minutes, then flip them to the other side. You should see a nice crust on the cooked side. If any pieces break off when you flip the burgers, just pat them back into place with the spatula. Cook for another 2 minutes, then cover the pan and reduce the heat to medium-low. Cook for 4 more minutes until the patties are warmed through. If you’re adding cheese, lay a slice over the burgers in the last minute of cooking.

14. Serve the veggie burgers on soft burger buns or lightly toasted sandwich bread along with some fresh greens.

6 servings.

Per Serving (excluding unknown items): 313 Calories; 7g Fat (19.3% calories from fat); 10g Protein; 53g Carbohydrate; 6g Dietary Fiber; 35mg Cholesterol; 443mg Sodium.

Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates.

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Crockpot Chicken & Mushrooms

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I found this recipe at http://southernfood.about.com/ and thought it sounded really good. I tweaked it a little bit because I can’t leave a recipe alone. I did the calorie count using cooked rice so you could see pretty much what the full meal would cost you calorie-wise. Under 500, which is pretty good for a full meal!

4 each chicken breast, no skin, no bone, R-T-C, cut 1″ thick
salt and pepper, to taste
1 tablespoon paprika
1 can cream of mushroom soup, condensed
10 small pearl onions
1/4 cup flour, all-purpose
6 ounces mushroom pieces, canned with liquid
3 cups cooked rice

1. Rinse chicken breasts and pat dry. Cut into 1″ thick strips. Sprinkle salt, pepper and paprika on both sides.

2. Arrange chicken breasts in crockpot. Combine remaining ingredients except for rice and spoon over the chicken.

3. Cook on LOW for 6 to 7 hours, until tender but not dry.

Servings: 6

Notes: R-T-C: Ready to cook

Serving Ideas: If you prefer to serve with mashed potatoes instead of rice, it’s an easy and delicious substitution.

Per Serving (excluding unknown items): 426 Calories; 9g Fat (18.7% calories from fat); 41g Protein; 44g Carbohydrate; 3g Dietary Fiber; 96mg Cholesterol; 832mg Sodium.

Exchanges: 2 Grain(Starch); 5 Lean Meat; 2 Vegetable; 1 Fat.

October 3, 2013

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I’m sorry I haven’t really written in a while. Life has been so consuming that I haven’t. Part of me has been just too busy and exhausted. The other part has been, “What do I say?” I haven’t been eating correctly for about 3 weeks and it all stems from working so hard and feeling a lot of frustration.

I guess you’re wondering what does she mean working too hard? My schedule lately has been so screwed up that I have been exhausted. There are days I work over 14 hours in a stressful environment. By the end of it my head hurts and I am usually starving because I didn’t get to eat well during that whole time. I have also been on call for work every other week because we are short-staffed. I used to only be on call once every 4 weeks. Basically that has doubled. A lot of extra stress has been added as well as many more responsibilities so I have been mentally and physically fried.

I believe all of this has helped lead to some depression. I eat when I am depressed and it’s usually not healthy. Ben & Jerry’s was my drug of choice the other night. I ate it and I did feel better briefly. But then within an hour I felt sick.

So I see where my issues and problems lie. I have to find quick and easy things to eat that are healthy. I can’t afford to keep doing this to my body. It makes me feel physically sick but also then I feel bad mentally and emotionally. It’s like I cheated on myself. In a way, I did. I cheated my body out of health and good nutrition.

I have today off and hope to go to the grocery store. I have decided since I am working so many freaking hours this weekend that I may just take the crockpot in and cook there. It usually takes 4-8 hours to cook anything and I am going to be working 13-15 hours 2 days this weekend. So I think a good ol crockpot of some chili made with frozen meat substitute crumbles sounds good. I love chili. The air is getting chillier. Perfect!

Thank you all for bearing with me. I am sorry I haven’t written. I tell ya, I have worked like this over a month and it honestly has felt like I live at work.

Crockpot Baked Apples

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I found this on Skinny Chef. Baked apples in my crockpot? WINNER!

Prep Time: 15 minutes

Cook Time: 2 hours, 30 minutes

Total Time: 2 hours, 45 minutes

Yield: 6 apples

Serving Size: 1 apple

Ingredients

  • 1/4 cup brown sugar
  • 1/4 cup walnuts, chopped
  • 2 tablespoons trans-fat free margarine or butter
  • 1 teaspoon cinnamon
  • 6 Gala or Macintosh apples, cored
  • 1/2 cup apple juice or apple cider
  • 2 tablespoons orange liquor (optional)

Instructions

  • In a large bowl, mix brown sugar, walnuts, margarine or butter, and cinnamon. If you don’t want to use walnuts, you could use pecans or go nut-free by substituting with ¼ cup chopped raisins, prunes, or granola! Another great substitution is ¼ cup of rolled quick oats moistened with a tablespoon of water before stuffing the apples.
  • Use a grapefruit spoon that has the sharp edges (or a melon baller or small pairing knife) and core most of the way through, I leave about ½ inch apple left at the bottom. You could remove the skin but I find that it helps to hold the apple together as it bakes – it also adds extra fiber which is always a plus.
  • Fill the apples with the filling and place them in the crock-pot.
  • Pour the apple juice or cider (and the liquor, if using) into the crock-pot, around the apples. If you don’t have apple juice or cider, you can use apple lime juice or apple vinegar (diluted with water and a little sugar).
  • Set the crock-pot on high heat and cook 2½ to 3 hours until the apples are soft and begin to collapse.
  • If you don’t have a crockpot, you can use a 7×11 casserole dish or stock pot. Preheat the oven to 350F and cover the pan with aluminum foil. They’ll take about 45 minutes to one hour. A glass baking dish is also an option, just be sure to lower the heat slightly 5-10 degrees since glass can cause food to burn.
  • If you’re making this recipe for a large crowd, you could do these in the oven in a large disposable roasting pan and just double the recipe. They also taste delish with a scoop of low-fat frozen vanilla yogurt.
  • You can refrigerate these for up to 3 days, but store them in an air-tight container so they don’t pick up odors from the fridge.

Nutritional Stats Per Serving (1 apple): 214 calories, 1 g protein, 34g carbohydrates, 7 g fat (1 g saturated), 0 mg cholesterol, 2g fiber, 50 mg sodium.

Weight Watchers® Points Plus: 5

 

Balsamic Chicken

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I love balsamic and I love chicken. This is a great idea. I found it at Diabetic Living Online. I really love that site.

MAKES: 4 servings

SERVING SIZE: 1 chicken breast half

CARB GRAMS PER SERVING: 3
Balsamic Chicken

  • 4small skinless, boneless chicken breast halves (1 to 1-1/4 pounds total)
  • 1tablespoon paprika
  • 1tablespoon olive oil
  • 1/2teaspoon snipped fresh rosemary
  • 2cloves garlic, minced
  • 1/4teaspoon ground black pepper
  • Nonstick cooking spray
  • 1/4cup dry red wine or water
  • 3tablespoons balsamic vinegar
  • Fresh rosemary sprigs (optional)

1. If desired, place each chicken breast half between two pieces of plastic wrap and pound with the flat side of a meat mallet to a rectangle 1/4 to 1/2 inch thick.

2. In a small bowl, combine paprika, oil, rosemary, garlic, and pepper; mix well until it becomes a paste. Rub both sides of each chicken beast half with paste mixture. Coat a 13x9x2-inch baking pan with nonstick cooking spray. Place coated chicken in prepared pan; cover and refrigerate for 2 to 6 hours.

3. Preheat oven to 450 degrees F. Drizzle chicken with wine. Bake for 10 to 12 minutes or until an instant-read meat thermometer inserted in the thickest portion of the chicken registers 170 degrees F and the juices run clear, turning once halfway through baking. (If chicken has been pounded, bake about 6 minutes or until chicken is no longer pink and juices run clear, turning once halfway through baking.)

4. Remove from oven. Immediately drizzle vinegar onto chicken in the baking pan. Transfer chicken to serving plates. Stir the liquid in the baking pan and drizzle over chicken. If desired, garnish with fresh rosemary. Makes 4 chicken breast halves.

Nutrition Facts Per Serving:

    • Servings Per Recipe: 4
    • cal.(kcal): 181
    • Fat, total(g): 5
    • chol.(mg): 66
    • sat. fat(g): 1
    • carb.(g): 3
    • fiber(g): 1
    • pro.(g): 27
    • sodium(mg): 62

Diabetic Exchanges

  • Lean Meat(d.e): 4
  • Fat(d.e): 1
  • Carb Choice(d.e): 0

 

Crock Pot Pork Tenderloin

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This sounds so yummy!

crockpot pork tenderloin

2 pounds pork tenderloin
1/4 cup low sodium soy sauce
1 tablespoon yellow mustard
3 tablespoons maple syrup
2 tablespoons olive oil
2 tablespoons dried onion flakes
1 1/2 teaspoons garlic powder

1. Mix together soy sauce, mustard, maple syrup, olive oil, onion flakes and garlic powder.

2. Place tenderloin in crock pot and pour mixture over tenderloin.

3. Cook on low for 6 hours.

Serves 6.

Per Serving (excluding unknown items): 264 Calories; 10g Fat (34.2% calories from fat); 33g Protein; 10g Carbohydrate; trace Dietary Fiber; 98mg Cholesterol; 508mg Sodium.

Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 1 Fat; 1/2 Other Carbohydrates.

 

Grilled Stuffed Tomato

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This is inspired by The Neelys’ recipe on Food Network.

6 each tomatoes
2 tablespoons scallions, chopped
2 tablespoons fresh basil leaves, chopped
4 ounces goat cheese
2 ounces neufchatel cheese
1 1/2 cups orzo, cooked
2 tablespoons extra virgin olive oil
1/8 cup Italian bread crumbs
1/8 cup parmesan cheese, grated
salt and pepper, to taste

1. Preheat the grill to medium heat.

2. Cut the tomatoes and core them, removing all the seeds and juice.

3. In a medium bowl add the onions, basil, goat cheese and neufchatel cheese. Mix and season with salt and freshly ground black pepper. Add cooked orzo and combine. Stuff the tomatoes with the mixture. Top the tomatoes with the Parmesan and Italian bread crumbs. Drizzle olive oil over the tomatoes.

4. Place the tomatoes directly on the grill with the cover closed and cook for 10 minutes. The juices will begin to run. Remove from grill and place on platter.

Serves 6.

Per Serving (excluding unknown items): 349 Calories; 15g Fat (38.6% calories from fat); 14g Protein; 40g Carbohydrate; 3g Dietary Fiber; 28mg Cholesterol; 215mg Sodium.

Exchanges: 2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 2 1/2 Fat.