lucky♣plate

Chili Fish Cakes

1 lb cod fillet
2 T fish sauce
2 red chilies, finely chopped (I used chili/garlic sauce, about 1 t)
2 cloves garlic
2 T cilantro, chopped
1 large egg (added 1 more egg white)
1/4 C flour (or more as needed)
3.5 oz fine green beans (I think I used more), very thinly sliced (small pieces)
Sweet chili sauce

Roughly cut up cod and place in food processor with chilies, garlic, cilantro, fish sauce, egg and flour. Process until fine (does not take much) and pour into mixing bowl. Add green beans. Make small balls and place on a cookie sheet sprayed with olive oil (original recipe uses oil in a skillet). Semi-flatten each ball with a fork. Spray a bit more olive oil on top. Cook until done (about 20 minutes on 350); turn a few times while cooking. Serve with the sweet chili sauce. A good side dish is an Asian style slaw.

Serves: 4
From: Practical Cooking: Fish and Seafood
Calories: 164; fat: 6g (or less due to baking)

Canadian Bacon and Rye Strata

No-Stick Cooking Spray
1-1/2  cups Egg Beaters® with Yolk (used original)
1  can (12 oz each) evaporated nonfat milk (did not use and added 1 more egg white and 1 whole egg and a bit of skim milk)
1/2  teaspoon garlic powder (used 1 clove, minced)
4  cups cubed rye bread (3/4-inch cubes) (found a low fat/higher fiber type)
3/4  cup chopped Canadian bacon
3/4  cup chopped roasted red bell peppers (used 2 half-cup jars)
1/2  cup shredded reduced-fat Cheddar cheese
1/2  cup chopped green onions
Spicy Brown Mustard, optional (good)

Preheat oven to 350°F. Spray 8x8-inch glass baking dish with cooking spray; set aside.
Combine Egg Beaters, milk and garlic in large bowl. Add bread, Canadian bacon, peppers, cheese and green onions; toss to coat.
Place bread mixture in prepared dish; lightly press bread down into Egg Beaters mixture. Bake 55 to 60 minutes or until knife inserted in center comes out clean.
Serve with mustard, if desired.

Serves: 8
Calories: 160
Fat: 4g
Fiber: 2 g (may be more due to bread I used)

From eggbeaters.com

Irish Fields Potage

The spinach makes this soup very green, hence the name.

1 t olive oil plus some olive oil spray
1 large onion, chopped
1 C chopped celery
3 C chopped rutabaga
6 C veg. stock
2 bunches spinach, washed well (or use 2 bags baby spinach)
Pepper
Ground clove, pinch
Cayanne pepper, pinch
1 t dried tarragon or thyme
3 T white wine
non-fat greek yogurt

Heat oil and sautee onion and celery until soft. Add veg stock, rutabaga, herbs and spices. Bring to a boil and simmer for about 20 minutes or until rutabaga is soft. Stir in spinach leaves and wine, cook until soft. Cool; blend soup in blender in batches. Serves in bowls with a spoonful of yogurt on top.

By: K2

Israeli Veg Salad w/ Feta Dressing

1.5 C diced tomatoes
1 C diced cucumbers
1 C diced green pepper
1 C yellow pepper (original uses red)
1/2 C diced radishes
1/3 C finely chopped parsley
1/4 C finely chopped green onion
Dash ground red pepper
1/2 C crumbled Feta cheese
2 T boiling water
1 t lemon vinegar (orig uses white wine vinegar)
2 T 0-fat yogurt
Added: pinch dried dill and cumin

Combine first 8 ingredients in a large bowl.

Place cheese and next 5 ingredients in a blender and process until smooth. Add dressing to veggies and serve.

Serves: 4
From: Cooking Light
Calories: 79, fat: 3.6g: fiber: 2.3g

Pumped Up Chocolate Cake

This is one of those "bad but good" recipes eeeeee sent in. However, you could swap the oil with applesauce for a somewhat lighter version. Check out her funny blog at http://www.wakeupandsmelltheblog.com/

1 package Devil’s Food Cake
1 package instant Chocolate Pudding Mix
3 eggs
1 cup buttermilk (a little more if batter feels too thick)
1 cup vegetable oil
1 ½ cups semisweet chocolate morsels
¾ cup unsweetened cocoa
2 T vanilla

Mix all dry ingredients together. Beat eggs well and add the rest of the wet ingredients. Combine wet with dry ingredients and beat by hand for two minutes, till lumps are gone. Pour in a greased cake pan.

Bake at 375 degrees for 35 minutes, or until a cake knife inserted in the center comes up clean. After it’s cooled, sprinkle with powdered sugar and brace yourself.

Tomato, Chickpea, Cauliflower and Tofu Curry

Olive oil spray
1 C chopped onion (medium)
1 T minced fresh ginger (powder OK in a pinch)
2 garlic clove, minced
3 t garam masala powder
1.5 t mustard powder
1/4 to 1/2 t ground red pepper
1 head of cauliflower, chopped small
1/2 C chicken low sodium broth
1 (28-ounce) can diced tomatoes, undrained
1 (8-ounce) can no-salt-added tomato sauce
1/2 cup light coconut milk
2 T chopped pickled jalapeño pepper
1/2 t ground turmeric
2 (15 1/2-ounce) cans chickpeas, rinsed and drained
1/2 package lite firm tofu, cut into small cubes
2 T dry white wine
1/4 C chopped fresh cilantro

Heat oil in a large nonstick skillet over medium heat. Add onion, ginger, and garlic; cook 5 minutes. Stir in garam masala, mustard and red pepper; cook 2 minutes stirring frequently. Add cauliflower and chicken broth. Cook for about 5-8 minutes. Add tomatoes (diced and sauce) and cook with lid on until cauliflower is tendar. Stir in coconut milk and remaining ingredients except tofu, wine and cilantro; bring to a boil. Add tofu and simmer. Add white wine. Take off heat and add cilantro.

Yield
6 servings (serving size: 1 cup)

Greatly modified from a Cooking Light Recipe

Original recipe: Calories 213; FAT 6.2g; FIBER 8.6g

Autumn Vegetable Salad

1 pound beets (used golden beets)
1/2 pound green beans, trimmed and cut in half
3 cups shredded peeled celeriac (or celery, cut thin slices from fat/whiter ends; used leaves too)
1 1/2 cups shredded fennel bulb
1/3 cup chopped fresh chives

Dressing:
1/2 cup plain low-fat yogurt (used 0-fat strained yogurt)
1/4 cup lemon juice
1 tablespoon honey (used less)
4 tablespoon mustard with horseradish
Freshly ground black pepper
1/4 teaspoon kosher salt
1/2 cup cubed feta cheese

Wash beets and cut off root and stem. Place beets in a medium saucepan; cover with water. Bring to a boil; cover, reduce heat, and simmer 35 minutes or until tender. Drain and rinse with cold water.  When cool trim off beet roots, and rub off skins. Chop beets. Cook the green beans in boiling water for 4 minutes or until crisp-tender. Drain and rinse the beans under cold water and drain well. Combine beans, celeriac, fennel bulb and chopped chives in a large bowl.

To prepare dressing, combine yogurt and remaining ingredients; stir well with a whisk. Pour over the veggie mixture, tossing to coat. Add feta cubes.

Serves: 6
CALORIES 99 (more with feta); FAT 1g (more with feta); FIBER 4.3g
From: Cooking Light, with modifications

Turkey Vatapa

Great for leftover turkey.

1 teaspoon peanut oil (used olive oil)
1/2 cup finely chopped onion
3 garlic cloves, minced
1-2 tablespoon minced peeled fresh ginger
1-2 jalapeño pepper, minced
1 cup chicken broth
1 (28-ounce) can no-salt-added diced tomatoes, undrained
1 (12-ounce) can light beer
1/4 cup salted, dry-roasted peanuts
3 cups chopped skinned cooked turkey
1/2 cup light coconut milk
1/2 cup finely chopped fresh parsley
1/2 cup finely chopped fresh cilantro
1 tablespoon fresh lime juice
1/2 teaspoon black pepper

Heat oil in a pot oven over medium-high heat. Add onion and garlic; sauté 2 minutes. Add ginger and jalapeño; sauté 30 seconds. Stir in water, tomatoes, and beer; bring to a boil. Cover, reduce heat, and simmer 20 minutes.
Place peanuts in a spice or coffee grinder; process until finely ground. Add ground peanuts, turkey, and coconut milk to pan, stirring to combine. Increase heat to medium. Bring mixture to a simmer; cook 5 minutes, stirring occasionally. Stir in parsley, cilantro, juice, salt, and black pepper.

Serves: 6
CALORIES 195; FAT 6.4g  FIBER 3.3g
From: Cooking Light

Cranberry Port Sauce

1 pound fresh cranberries
3/4 cup Port
1/2 C sugar
1/4 C orange juice (used the orange from zest below)
1 T grated orange zest (used organic)
1/4 inch thick slice of fresh gingerroot
2 T red currant jelly

In a saucepan combine all ingredients except jelly. Bring to a boil over medium-high heat. Stir to dissolve sugar. Reduce heat to low and simmer 12-15 minutes; stir frequently until cranberries have  popped and sauce is slightly thickened. Discard gingerroot, stir in jelly and set aside to cool. Serve at room temperature.

Makes 3 cups
From: Crabtree and Evelyn Cookbook

Roasted Tomato Soup

3 pounds tomatoes -- used plum
1 medium sweet onion, such as Vidalia, peeled and cut in half crosswise
3 large cloves garlic, peeled
2 t olive oil and some additional olive oil spray
Freshly ground pepper to taste
4 cups reduced-sodium chicken broth
1 15 oz can tomato sauce
1-2 t Worcestershire sauce
3 tablespoon fresh basil, chopped (more for garnish if want)
1 C corn kernels frozen, thawed

1. Preheat oven to 400°F. Coat a baking sheet with cooking spray.
2. Toss tomatoes, onion and garlic in a mixing bowl with 2 t olive oil and some olive oil spray. Spread on the prepared baking sheet and roast until the vegetables are soft and caramelized, about 30 minutes. Let cool.
3. Peel and seed the tomatoes. Trim off the onion ends. Place the vegetables in a food processor or blender with broth in batches. Pulse to desired thickness and texture.
4. Transfer the vegetable puree to a large heavy pot or Dutch oven. Add tomato sauce, Worcestershire sauce, pepper and basil. Bring to a simmer over medium heat, stirring often. Ladle into soup bowls, garnish with corn and serve.

From: Modified from Eating Well
Calories: 95 calories per cup
4 g fat
3 g fiber